🦅 Cable Fly Form Guide
Isolate and stretch the chest for maximum hypertrophy.
The cable fly provides constant tension throughout the entire range of motion — unlike dumbbells, which lose tension at the top. SportsReflector's AI analyzes your elbow angle, range of motion, cable height, and shoulder alignment to give you a 0–100 form score and maximize chest activation.
Primary Muscles
Pectoralis major (sternal head)
Equipment
Cable Machine, D-Handle Attachments
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Cable Fly
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Cable Fly session gets an overall form score plus category-level scoring for each metric above.
4 Cable Fly Mistakes AI Catches
These are the most common Cable Fly form errors — and the ones most likely to cause injury or limit your progress.
Excessive elbow bend turns the cable fly into a press, reducing the isolation of the pectorals.
Fix: Maintain a slight, fixed bend in the elbows (15–20 degrees) throughout the entire movement. The elbows should not straighten or bend further during the rep.
Cutting the range of motion short reduces the stretch on the pectoral fibers, which is where maximum hypertrophy stimulus occurs.
Fix: Allow the arms to open fully until you feel a deep stretch in the chest. The hands should be level with or slightly behind the shoulders at the bottom.
Cable height determines which part of the chest is targeted. Using the wrong height reduces effectiveness.
Fix: High cables (above shoulders) target the lower chest. Mid cables (shoulder height) target the mid chest. Low cables (below waist) target the upper chest. Adjust based on your weak points.
Excessive forward lean shifts the work from the chest to the anterior deltoid.
Fix: Maintain a slight forward lean (10–15 degrees) with a stable, braced core. Avoid rocking forward and back — the movement should come from the arms only.
Muscles Worked
Get Your Cable Fly Form Score
Record your Cable Fly on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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