Cable Fly

How to Perform

1. Set cables at shoulder height
2. Step forward with one foot for stability, slight forward lean
3. Bring handles together in front of your chest in a hugging motion
4. Squeeze at the peak for 1 second
5. Control the return to feel a deep stretch across your chest

Tips

• Keep a slight bend in your elbows throughout — straightening them turns this into a press
• No cables? Dumbbell flys or resistance band crossovers are solid alternatives
• Use a slow, controlled 2-3 second arc in each direction — momentum kills the effectiveness of this exercise
• Beginners often use too much weight and turn it into a pressing motion — go lighter and focus on the hugging arc
• Focus on squeezing your chest fibres together at the peak contraction — imagine crushing a walnut between your pecs