Step-by-Step Instructions

1
Set both cable pulleys to shoulder height and attach D-handles.
2
Stand centered between the pulleys with a slight forward lean and one foot staggered ahead for stability.
3
Begin with arms extended wide, elbows slightly bent at roughly 15-20 degrees, palms facing inward.
4
Squeeze your chest to bring both handles together in a sweeping arc in front of your sternum.
5
Hold the peak contraction for one second with handles nearly touching, focusing on pec engagement.
6
Slowly reverse the arc under control, allowing a deep stretch across the chest before initiating the next rep.

Common Mistakes

Bending the elbows excessively and turning the fly into a pressing movement, reducing pec isolation.
Using momentum by rocking the torso forward to swing the handles together instead of contracting the chest.
Setting the pulleys too high or too low relative to shoulder height, shifting stress to the anterior delts or lower chest unintentionally.
Rushing the eccentric phase and losing the stretch stimulus that drives hypertrophy.

About This Exercise

The cable pec fly leverages the pulley's continuous resistance curve to maintain tension on the sternal and clavicular heads of the pectoralis major throughout the entire range of motion. Unlike dumbbell flyes, the cable variant eliminates the dead zone at the top, making it superior for peak contraction and chest hypertrophy. Ideal as an accessory movement to pre-exhaust or finish chest training sessions.