Fly With Cable

An isolation exercise using cables to perform chest flyes, providing constant tension throughout the movement.

Instructions

1. Set up in the middle of a cable cross-over station with the pulleys set at chest height.
2. Grab the right handle with your left hand and the left handle with your right hand (crossover grip).
3. Step forward with one leg to create tension in the cables and assume a split stance.
4. With a slight bend in your elbows, bring both hands together in front of your chest in a semicircular arc.
5. Squeeze your chest at the top of the movement while maintaining the elbow bend.
6. Slowly return to the starting position with control.
7. Repeat for the desired number of repetitions.

Tips

• The constant tension from cables makes this excellent for chest activation.
• Maintain a slight forward lean if using this variation with standing position.
• Keep a constant elbow angle throughout the movement.
• Focus on the mind-muscle connection with your chest.
• Use a weight that allows you to control the movement throughout the entire range of motion.
• Exhale as you bring the cables together, inhale as you return.