Exercises

Standing cable chest fly

Bring two cable handles together in front of your chest while standing in a stable stance.

Standing cable fly in a staggered stance, hands together in front of the chest and cables attached behind on both sides.

Machine · Dual cable pulleys

Source: ACE · Standing Chest Fly

Step by step

  1. Set both pulleys just above shoulder height and choose equal weights.
  2. Take a handle in each hand; step forward into a stable staggered stance.
  3. Keep elbows slightly bent and bring your hands together in a wide arc.
  4. Pause briefly, then reopen slowly while keeping your torso still.

Common mistakes

  • Swinging your torso or shrugging your shoulders.
  • Opening the arms far behind the body or changing the elbow angle.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.