Exercise · Form & cues
Cable Chest Fly (Standing) — form guide
Chest (sternal head) · Front Delts. Equipment: Dual Cable Stack. Difficulty: Beginner.
TEMPO
1-2-2-1
Cables keep tension on the chest at the squeeze, where DBs go limp. The 2-second hold at full adduction is the entire point.
Cues
- Cables set high → low fly hits lower chest; low → high hits upper chest
- Slight forward lean, soft elbow bend
- Drive hands together in a hugging arc
- Squeeze 2 seconds at the meet — actively cross hands
Common mistakes
- Bending elbows on the way out — turns into a press
- Going too heavy — losing the squeeze
Injury notes
Easier on shoulders than DB flys because cables don't pin the joint at the bottom.
Progression
Add 2.5kg/stack when 12 reps with a clean 2s hold land easy.