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Cable Fly

Clip the ā€œDā€ handles on the cables and position the pulleys at chest height Set a weight that you think you can handle for between 10 and 12 reps. Start with about half of what you do for a dumbbell bench press. Stand mid-way between the pulleys, bend your elbows slightly and lean forward a few degrees. Squeeze the handles to the center of your body in an arching motion using your chest muscles. To better focus on using your chest, visualize pulling the cables with your elbows instead of your hands. Squeeze your chest and hold for a second and then release slowly. Gently release the handles after completing 10 to 12 reps. Repeat for three sets.

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