Lying Cable Flye — how to, muscles worked, alternatives

How to do the Lying Cable Flye

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Easier Dumbbell Floor Flye Beginner
This exercise Lying Cable Flye Beginner
Harder Single Arm Kettlebell Flye Intermediate

Too hard for now? Start with the Dumbbell Floor Flye.

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.