Cable Low-Pulley Fly
Sculpt a defined chest with the Cable Low-Pulley Fly. Build strength and definition using proper form and controlled movements.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by setting the cable pulleys to the lowest level on both sides of the cable machine. Attach D-handles to each pulley.
2. Select the appropriate weight on the machine. Stand in the middle of the cable machine with a handle in each hand.
3. Keep a slight bend in your elbows and lean slightly forward from your hips, maintaining a straight back. This is your starting position.
4. Pull your hands up and towards each other in a wide, arcing motion until your hands meet in front of your chest. Keep your wrists straight and palms facing up throughout the movement.
5. Squeeze your chest muscles as you reach the peak of the movement, and hold for a brief pause.
6. Gradually return to the starting position in a controlled manner, allowing your chest to stretch.
7. Repeat the exercise for the desired number of repetitions and sets.
Remember to breathe out as you pull the handles together and breathe in as you return to the starting position. Also, keep your movements controlled to prevent momentum from reducing the effectiveness of the exercise. Adjust the weight as necessary to ensure correct form and avoid strain on the shoulders.
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