Chest · Cable
Cable Chest Flyes
How to do the cable chest flyes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Stand between two cable stacks with handles set at chest height. Hold the handles with a slight bend in your elbows and bring your hands together in front of your chest in a wide arc. Slowly return to the starting position, feeling the stretch in your chest.
- 1Feel a stretch across your chest as the cables pull your arms back
- 2Bring your hands together and squeeze your pecs in front
- 3Maintain slight elbow bend throughout
Common mistakes
- Avoid letting the cables pull your shoulders forward
- Don't cross your hands; bring them just to meet
- Avoid dropping elbows; keep them consistent
Muscles worked
The cable chest flyes mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
Cable Chest Flyes strength standards
See how your cable chest flyes ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM20 lb
Silvere1RM52.5 lb
Golde1RM102.5 lb
Platinume1RM160 lb
Diamonde1RM197.5 lb
Champione1RM227.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the cable chest flyes 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 April 2026.