How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the cable fly in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Cable Fly: how to do it and muscles worked

The cable fly mainly works your chest. You need a cable machine.

Muscles worked

Main

Chest

How to do the cable fly

1
Set both pulleys to chest height and stand in the middle holding a handle in each hand. Take a small step forward in a split stance with a slight lean and a soft elbow bend.
2
Sweep your arms forward in a wide arc until your hands meet in front of your chest. Squeeze your chest, then open back out until you feel a stretch.
3
Return slowly for about three seconds while breathing in, and breathe out as you bring the handles together. Keep your chest up and shoulders back.

Form tip: Keep the elbow bend fixed and do not let your shoulders roll forward as you close; stay tall.

Common questions

Which muscles does the cable fly work?: The cable fly mainly works your chest.
What equipment do I need for the cable fly?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the cable fly in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.