Cable Fly

Setup

1. 01Set both pulleys to roughly shoulder height or slightly above.
2. 02Grab a handle in each hand and step forward into a staggered stance.
3. 03Lean the torso slightly forward and brace the trunk.
4. 04Set a fixed, soft elbow bend and pull the shoulder blades down.

Execution

1. 01Start with arms wide and the chest stretched under tension.
2. 02Sweep the hands together in a hugging arc in front of the chest.
3. 03Keep the elbow angle fixed instead of pressing or bending.
4. 04Squeeze the chest at the front, then return slowly to the stretch.

Checkpoints

• -The elbow angle stays constant through the whole rep.
• -Hands travel on an arc, not a straight push.
• -Shoulder blades stay down and back.
• -The chest, not the arms, drives the adduction.

Common mistakes

• -Bending the elbows to turn it into a press.
• -Letting the shoulders roll forward at the stretch.
• -Using too much range and stressing the shoulder.
• -Rushing the return and losing the stretch.