cable-fly
Adjust cable pulleys to shoulder height; grasp a handle in each hand, stepping forward slightly into a staggered stance. Maintain a soft bend in your elbows, chest up, and a slight forward lean from your hips, engaging your core.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major
Secondary muscles
- anterior deltoid
- biceps brachii
- serratus anterior
Target muscles
- chest
- shoulder
How to perform
- 1
Adjust cable pulleys to shoulder height; grasp a handle in each hand, stepping forward slightly into a staggered stance.
- 2
Maintain a soft bend in your elbows, chest up, and a slight forward lean from your hips, engaging your core.
- 3
Bring the handles together in a wide arc in front of your body, squeezing your chest muscles at the center.
- 4
Slowly and with control, return the handles to the starting position, allowing your chest to stretch.
- 5
Keep your shoulders down and back, avoiding shrugging throughout the entire movement.
Safety & form
Train smart. Read these notes before adding heavy load.
