Incline Cable Fly's

🎯 Chest🏋️ Bench, CableIsolationBiceps (2°)Triceps (2°)Forearms (2°)

How to do the incline cable fly's

  1. Place an incline bench set at a 45 degree angle between two cable towers.
  2. Grasp a pulley in each hand with your palms facing up.
  3. With a slight bend in your elbows, squeeze your chest and pull the cables in an arc so they meet together in the middle of your chest.
  4. Hold for a moment and then slowly lower your hands back to starting position at along the same arc.

Muscles worked

The prime mover is the pectoralis major, which drives the upper arm forward and across the body.

Even with a single joint doing the moving, the muscle is not working alone — the biceps add force at the elbow; the triceps straighten the elbow to finish the movement; the forearms hold the grip, which is often what gives out first.

Every exercise for:ChestBicepsTricepsForearms

How this movement works

Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A bench fixes the torso angle and gives you something to drive against, which is what lets the load go up without your position wandering.

A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.

Every exercise using:BenchCable

These train the chest too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.