Cable Middle Fly

Setup

1. 01Set both pulleys at shoulder height and attach single-grip handles.
2. 02Stand centered between the columns and step forward into a staggered stance.
3. 03Hold the handles with arms out to the sides at shoulder level, elbows softly bent.
4. 04Brace the trunk with a slight forward lean.

Execution

1. 01Sweep both hands forward and together in a horizontal arc at chest height.
2. 02Keep the elbow bend fixed through the whole movement.
3. 03Touch or slightly cross the hands in front of the chest and squeeze for a beat.
4. 04Return along the same arc until a stretch is felt across the chest.

Checkpoints

• -The hands travel level at chest height, not dipping down or rising up.
• -Elbow angle stays constant from stretch to squeeze.
• -Torso stays still; no rocking to build momentum.
• -Shoulders stay down and packed at the stretch position.

Common mistakes

• -Pressing instead of sweeping by bending the elbows.
• -Letting the handles pull the arms behind the shoulder line.
• -Leaning back to help the weight through the sticking point.
• -Standing too far forward so the cables lose tension at the squeeze.