Library / Chest
Seated or Standing Cable Fly
Cable · Isolation · Isolation
Chest Anterior Deltoid Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Secondary muscles
- Anterior Deltoid
- Equipment
- Cable
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Set both pulleys at chest height and step forward into a staggered stance.
- Maintain a soft 15 degree bend in your elbows locked throughout the movement.
- Bring your hands together in a wide hugging arc until your wrists meet.
- Pause for one full second at peak contraction before returning under control.
Joint & safety considerations
No specific joint contraindications are flagged for Seated or Standing Cable Fly. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Bodyweight Muscle Up | Bodyweight swap | Bodyweight |
| Brettzel | Bodyweight swap | Bodyweight |
| Double Pigeon Pose | Bodyweight swap | Bodyweight |
| Dumbbell Incline Y Raise | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.