Cable Fly
Cable flies provide constant tension throughout the full range of motion, making them superior to dumbbell flies for chest isolation. Stand between two cable stacks and bring your hands together in a hugging motion.
How to Perform
Set the pulleys to shoulder height for mid-chest, high for lower chest, or low for upper chest.
Step forward slightly with one foot for balance and lean forward with a slight bend.
Keep a slight bend in your elbows throughout — imagine hugging a large tree.
Squeeze your chest hard at the peak contraction and hold for one second.
Control the return to the starting position — do not let the weight yank your arms back.
Common Mistakes to Avoid
Using too much weight and turning it into a pressing movement.
Straightening the arms completely, shifting tension to the shoulder joint.
Rushing through reps without pausing at the peak contraction.
Muscle Activation
Variations
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