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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Chest

Cable Fly

Also called Cable crossover

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Cable station

Cable station setup →
How to do itPicture · 3 steps
  1. 1Soft bend in the elbows, locked in place
  2. 2Open wide until the chest stretches
  3. 3Hug a big tree, squeezing at the middle

Most common mistake

Bending the elbows more each rep until it becomes a press.

Watch a demo
S
For chest
#1 of 32
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Research
94
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%5/5

Constant tension that stays high in the stretch, and almost nothing else limits the set.

How scores work

Machine taken? Swap to

  • SPec DeckMachine
  • AIncline Machine PressMachine
  • AMachine Chest PressMachine
  • SHigh-to-Low Cable FlyCable

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