Standing Cable Fly

Setup

1. 01Set both pulleys to roughly shoulder height with D-handles.
2. 02Grab a handle in each hand and step forward into a split stance.
3. 03Lean slightly forward with the chest up and core braced.
4. 04Start with arms wide, elbows softly bent, palms facing forward.

Execution

1. 01Sweep both handles forward in a hugging arc until the hands meet in front of the chest.
2. 02Squeeze the pecs together for a beat at the midpoint.
3. 03Open the arms back out under control until you feel a stretch across the chest.
4. 04Hold the split stance steady so the cables cannot pull you backward.

Checkpoints

• -Elbow bend stays constant; the shoulders do the moving.
• -Hands travel at chest height, not drifting up or down.
• -The torso lean stays fixed through the set.
• -Shoulder blades stay set, not rolling forward at the squeeze.

Common mistakes

• -Pressing the handles instead of sweeping them.
• -Letting the weight yank the arms too far back at the stretch.
• -Rocking the body forward to move heavier loads.
• -Shrugging the shoulders as the hands come together.