Standing Fly (Cable)

A standing chest fly using cable resistance with handles positioned at chest height on both sides. Isolates the chest with constant tension throughout the range of motion.

Instructions

1. Stand in the center of a cable machine with both pulley cables at chest height.
2. Grab the handle from each side, stepping back to create tension in the cables.
3. Position yourself in a split stance with one foot forward for stability.
4. Slightly bend your elbows and hold them at chest height on both sides.
5. Bring the cable handles together in front of your chest in a controlled arc.
6. Feel the chest squeeze at the closest point of the movement.
7. Return the handles to the starting position with control, maintaining the bend in your elbows.

Tips

• Maintain a slight bend in your elbows throughout to protect your shoulder joints.
• The constant cable tension provides stimulus throughout the entire range of motion.
• This is an excellent isolation movement for chest definition and muscle development.
• Use a split stance for added stability and core engagement.
• Avoid using momentum; focus on slow, controlled movements for maximum chest activation.