How to Do the Cable Fly: Form, Starting Weight, Sets
The Cable Fly is a cable exercise that mainly works your chest. Beginners start with 2 sets of 12–15 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Set both pulleys at about shoulder height and grab the handles. Take a step forward and lean your upper body slightly forward.
- Keep a slight bend in your elbows and bring your hands together in front of you in a wide arc.
- Breathe out as you bring them together and pause for 1 second. Breathe in and open your arms slowly, only as far as your chest can stretch.
Common mistakes
- Bending and straightening your elbows: your chest exercise turns into an arm press. Lock in your arm angle from the start.
- Opening your arms too far back: this can strain the front of your shoulders. Don't let your hands go far past the line of your body.
- Rocking back and forth to pull: momentum does the work. Keep your legs and torso solid.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 5kg |
| 60 kg woman, beginner | 2.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your shoulder bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Cable Fly to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Cable Fly?
DailyFit starts beginners at about 8% of body weight (65% of that for women). That is about 5 kg for a 70 kg man and 2.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
What's the difference between a Cable Fly and a dumbbell fly?
Cables pull with steady tension through the whole move, so your chest stays working even when your hands come together. You can also change the angle easily by moving the pulleys. No cable machine? The Dumbbell Fly works fine instead.
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