cable low fly

Pectorals

• Target muscles: chest, shoulders, arms
• Equipment: gym machine
• Level: intermediate

How to do it

1. Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
2. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
3. Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
4. Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
5. Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
6. Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
7. Repeat for the desired number of repetitions.

Swap it for

• Plank barbell rollout fly (dual bar)
• dumbbell incline one arm fly
• cable incline fly
• cable lying fly
• cable middle fly
• Isometric Chest Squeeze

Harder

• Single-Arm Cable Fly on Incline Stability Ball
• Stability ball incline cable fly
• Single-Leg Dumbbell Fly on Stability Ball
• dumbbell one arm chest fly on exercise ball

Easier

• Isometric Chest Squeeze
• lever seated fly