Exercise guide
Flat Bench Cable Flyes
The Flat Bench Cable Fly is a chest exercise performed between two low pulleys. The arms begin out to the sides and travel upward in a wide arc until the hands meet above the chest. Unlike dumbbells, cables continue pulling outward near the top of the movement.
Training context
Setup Cues for Flat Bench Cable Flyes
Center the bench evenly between the pulleys and confirm that neither cable will rub against the bench. Receiving the handles from a partner can make the starting position safer.
The palms-up grip described in the source may not suit every shoulder. A neutral or slightly angled grip may be more comfortable while preserving the same fly path.
Technique overview
Maintain the elbow angle through the arc
Settle the feet and shoulders before moving the handles. Keep a small, fixed bend at the elbows and bring the arms upward along a wide arc. Stop when the hands meet above the chest without the shoulders lifting from the bench. Return slowly until the chest is stretched but the shoulders remain secure.
Treat this as an overview and use a range, pace, and setup you can control.