# Lying Cable Flye

A chest fly lying on a flat bench between two low cable pulleys. Trains the chest through a wide arc under constant cable tension, with the front delts assisting.

- Beginner · Isolation
- Equipment: Cable machine, Flat bench
- HD video: https://media.seto.fit/exercises/cable-lying-fly/video/male.mp4
- HTML: https://seto.fit/exercises/lying-cable-flye/

## Muscles worked

- Mid chest: 9/10
- Front delts: 5/10
- Upper chest: 5/10
- Biceps: 3/10
- Rotator Cuff: 3/10

## How to do the Lying Cable Flye

1. Lie on the bench between the low pulleys, a handle in each hand.
2. Start with arms wide at bench level and a slight bend in your elbows.
3. Sweep the handles up and inward until your hands nearly meet over your chest.
4. Slowly return to the starting position, feeling a stretch in your chest.

### Full technique — 7 steps

1. Set both cable pulleys to the lowest position and attach single handles.
2. Place a flat bench centered between the pulleys, take a handle in each hand, and lie back with feet planted.
3. Start with arms opened wide at bench level, elbows slightly bent, palms facing up or inward.
4. Pull your shoulder blades back into the bench.
5. Sweep your arms up and inward in a wide arc until your hands nearly meet over your chest.
6. Squeeze your chest at the end range without turning the movement into a press.
7. Open your arms back out along the same arc until you feel a full chest stretch.

## Common mistakes

- Turning the flye into a press
- Bending and straightening the elbows
- Lifting shoulders off bench
- Dropping too deep without control
- Cutting the stretch short

## Form cues

- Slight elbow bend, fixed angle
- Hug in a wide arc
- Keep shoulders down
- Match the same arc

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Dumbbell Floor Flye](https://seto.fit/exercises/single-arm-dumbbell-floor-flye/), [Stability Ball Dumbbell Flye](https://seto.fit/exercises/stability-ball-dumbbell-flye/)
- **Resistance bands**: [Single Arm Resistance Band Chest Flye](https://seto.fit/exercises/single-arm-resistance-band-chest-flye/), [Incline Resistance Band Flye](https://seto.fit/exercises/incline-resistance-band-flye/)
- **No equipment**: [Standing Bodyweight Flye](https://seto.fit/exercises/standing-bodyweight-flye/)
- **Suspension trainer**: [Suspension Trainer Chest Fly](https://seto.fit/exercises/suspension-trainer-chest-fly/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lying Svend Press](https://seto.fit/exercises/lying-svend-press/) — Beginner
- Easier: [Dumbbell Floor Flye](https://seto.fit/exercises/dumbbell-floor-flye/) — Beginner
- **This exercise: Lying Cable Flye — Beginner**
- Harder: [Single Arm Kettlebell Flye](https://seto.fit/exercises/single-arm-kettlebell-flye/) — Intermediate

## Quick answers

### What muscles does the Lying Cable Flye work?

Primary: Mid chest 9/10. Also works: Front delts 5/10, Upper chest 5/10, Biceps 3/10, Rotator Cuff 3/10.

### When should I do the Lying Cable Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Lying Cable Flye?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Lying Cable Flye?

Dumbbells: Single Arm Dumbbell Floor Flye, Stability Ball Dumbbell Flye. Resistance bands: Single Arm Resistance Band Chest Flye, Incline Resistance Band Flye. No equipment: Standing Bodyweight Flye. Suspension trainer: Suspension Trainer Chest Fly.

### What is an easier version of the Lying Cable Flye?

Dumbbell Floor Flye (Beginner), Lying Svend Press (Beginner).

### What is a harder version of the Lying Cable Flye?

Single Arm Kettlebell Flye (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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