Cable Standing Fly
Learn how to do the Cable Standing Fly with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Triceps.
How to Do the Cable Standing Fly
Follow these steps to perform the Cable Standing Fly with correct form:
- 1Attach the handles to the cables at chest height.
- 2Stand with your feet shoulder-width apart, facing away from the cable machine.
- 3Grasp the handles with an overhand grip, palms facing forward.
- 4Step forward slightly to create tension in the cables.
- 5Keep your core engaged and your back straight throughout the exercise.
- 6With a slight bend in your elbows, slowly bring your arms forward and together in front of your chest.
- 7Squeeze your chest muscles at the peak of the movement.
- 8Slowly reverse the movement, returning your arms to the starting position.
- 9Repeat for the desired number of repetitions.
Cable Standing Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Standing Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Standing Fly work?
The Cable Standing Fly primarily targets your Pectorals. Secondary muscles worked include Deltoids, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Cable Standing Fly?
The Cable Standing Fly requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Standing Fly with proper form?
Start by Attach the handles to the cables at chest height. Stand with your feet shoulder-width apart, facing away from the cable machine. Grasp the handles with an overhand grip, palms facing forward. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Standing Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable Standing Fly?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Standing Fly best for?
The Cable Standing Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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