Cable Standing Neutral Grip Fly

Muscles worked

Setup

1. Set the cable pulleys to chest height and attach D-handles to both sides.
2. Stand in the center of the cable machine and grab the handles with a neutral grip, palms facing each other.
3. Take one step forward into a staggered stance to create tension and provide a stable base.
4. Maintain a slight bend in your elbows and keep your chest lifted with shoulders retracted.

How to do it

1. Exhale as you bring your hands together in a wide arc in front of your chest, focusing on the squeeze in your pectorals.
2. Squeeze your chest muscles hard at the center point where your hands are nearly touching.
3. Inhale as you slowly reverse the movement, controlling the weight back to the starting position until you feel a comfortable stretch in your chest.
4. Maintain a controlled 2-1-2 tempo: two seconds to close, one second squeeze, and two seconds to return.

Form checklist

• Keep your core engaged to prevent your torso from swaying or leaning into the movement.
• Maintain a consistent, slight bend in the elbows; do not turn the movement into a press.
• Keep your shoulders pinned back and down to avoid excessive shrugging or trap involvement.
• Ensure your wrists remain neutral and do not collapse under the weight.

Pro tips

• Focus on bringing your inner elbows toward each other rather than just your hands to maximize pectoral recruitment.
• Imagine you are hugging a large barrel to maintain the correct arc and prevent the elbows from flaring back too far.

Make it harder

• Add a 2-second isometric hold at the peak contraction of every rep.
• Perform a slow 4-second eccentric phase to increase time under tension and muscle fiber breakdown.

Frequently asked

What muscles does the cable standing neutral grip fly work?

The cable standing neutral grip fly primarily targets the pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the cable standing neutral grip fly?

The cable standing neutral grip fly uses cable.

Is the cable standing neutral grip fly good for beginners?

The cable standing neutral grip fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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