The Cable Fly lying down is an isolation exercise for the chest muscles where you work with cables instead of free weights. You lie on a bench between two cable stations and bring the cables together in a flying motion. This exercise offers unique benefits for people with shoulder problems due to the constant, controlled tension of the cables.
Objective of the exercise: The Cable Fly is specifically designed to improve the isolate chest muscles with minimal shoulder strain. Unlike press exercises (such as bench press or floor press), this is a flying movement in which the triceps hardly participate. The biggest advantage for shoulder rehabilitation is that you fully control the movement distance - you stop where it feels comfortable. The cables provide constant, uniform tension with no sudden load, and no heavy weight hanging above you that could fall.
Why this exercise for shoulder problems:
When to use this exercise: Excellent for mid to late rehabilitation phase when you want to start chest training again but press exercises are still painful. Perfect as a supplement to floor press to train the chest completely without too much shoulder strain. Also suitable for impingement as you can keep the movement shallow. Ideal to regain the “feeling” in your shoulder after injury.
Difficulty: Beginner to intermediate. Technically easier than free weights because the cables guide your movement. Does require access to a cable crossover station.
Equipment:
Starting position:
Movement inwards (contraction):
Movement outwards (stretching):
Note:
Primary:
Secondary/Stabilising:
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