lying-cable-flyes
Set up a flat bench between two low cable pulleys. Attach D-handles to each cable. Lie supine on the bench, grasping a handle in each hand with palms facing each other, arms extended directly above your chest with a slight bend in the elbows.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
Secondary muscles
- Anterior Deltoid
- Coracobrachialis
- Biceps Brachii
Target muscles
- chest
- shoulder
How to perform
- 1
Set up a flat bench between two low cable pulleys. Attach D-handles to each cable.
- 2
Lie supine on the bench, grasping a handle in each hand with palms facing each other, arms extended directly above your chest with a slight bend in the elbows.
- 3
Engage your core and maintain a slight arch in your lower back, keeping your feet flat on the floor or bench.
- 4
Slowly lower the handles in a wide arc out to the sides until you feel a stretch in your chest, keeping the slight elbow bend constant.
- 5
Contract your chest muscles to bring the handles back up in the same wide arc, squeezing your pecs at the top.
- 6
Control the movement throughout, avoiding momentum or locking out your elbows.
Safety & form
Train smart. Read these notes before adding heavy load.
