Chest · Cable
Cable Standing Neutral Grip Fly
How to do the cable standing neutral grip fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand between two cable columns set at chest height, grip a handle in each hand with palms facing each other. Keep a slight elbow bend and bring the handles together in front of your chest, then return wide under control.
- 1Chest squeezing as the handles meet in front
- 2A stretch across the chest as the arms open wide
- 3Slight, fixed elbow bend held throughout
Common mistakes
- Bending and pressing with the elbows instead of flying
- Shrugging the shoulders up toward the ears
- Letting the cables yank the arms back too far
Muscles worked
The cable standing neutral grip fly mainly works the mid chest, with the front delts, upper chest, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Internal RotatorsSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the cable standing neutral grip fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.