Seated Chest Fly (Cable)

Also known as: Seated Chest Fly (Cable).

Upright seated bilateral mid-height cable chest fly with back support. Different support from standing Cable Fly (Middle), and different movement from rear-delt chest-supported fly.

How to perform this exercise

1. Place an almost-upright backed bench midway between two cable columns and set the pulleys at seated chest-to-shoulder height.
2. Sit with back and pelvis supported and both feet flat, holding the same-side cable handle in each hand.
3. Start with arms open to the sides and a small fixed elbow bend, then bring the handles together in a broad horizontal arc in front of the chest.
4. Open slowly to a comfortable stretch without rolling the shoulders forward or turning the fly into a press.