How to Do Cable Lying Fly

Cable Lying Fly is a chest exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Cable Lying Fly

  1. 01Place a flat bench between two low cable pulleys and lie back holding the D-handles with a neutral grip.
  2. 02Start with the arms extended above the chest and a slight bend in the elbows.
  3. 03Inhale and lower the arms out in a wide arc until a stretch is felt across the chest.
  4. 04Exhale and bring the handles back together by squeezing the pectoral muscles.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cable Lying Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the descent when the elbows reach shoulder height to avoid placing excessive strain on the anterior shoulder capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Cable Lying Fly questions

What muscles does Cable Lying Fly work?

Cable Lying Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Cable Lying Fly correctly?

Place a flat bench between two low cable pulleys and lie back holding the D-handles with a neutral grip. Start with the arms extended above the chest and a slight bend in the elbows. Inhale and lower the arms out in a wide arc until a stretch is felt across the chest. Exhale and bring the handles back together by squeezing the pectoral muscles.

What is the A90 coach tip for Cable Lying Fly?

Stop the descent when the elbows reach shoulder height to avoid placing excessive strain on the anterior shoulder capsule.

Is Cable Lying Fly suitable for beginners?

Cable Lying Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Cable Lying Fly?

Cable Lying Fly uses cable.

A90 Intelligence

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A90 Intelligence programmes cable lying fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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