Cable fly
- Set two cable pulleys to chest height. Stand in the middle, grab a handle in each hand, and step forward into a staggered stance to create tension.
- With a slight bend in your elbows, bring your hands together in a wide arc in front of your chest, focusing on squeezing your chest muscles.
- Slowly return to the starting position with control, feeling a stretch across your chest.
Tips
- Set your elbow bend at the start of the set and keep that angle consistent throughout each rep, rather than letting the arms straighten or fold further as you move.
- Lead the movement with your hands tracing a wide, rounded arc, keeping the path smooth and even on both the closing and opening phases.
- On the return, let your hands travel back until you feel a clear stretch across your chest, then begin the next rep without losing control of the handles.
Common mistakes
- Bending the elbows more as the hands come together turns the movement into a pressing motion rather than a fly.
- Leaning the torso noticeably forward or backward during the rep changes the angle at which the cables pull and alters the intended movement path.
- Letting the handles snap back quickly on the return rather than controlling the speed means the opening phase of the rep is not completed with the same deliberate movement as the closing phase.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
