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Cable Fly

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Cable Fly
Table Of Contents
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Exercise Description

Main Target Muscles

Chest 

Secondary Target Muscles

Back 

Workout Type

Strength training 

Gym Gear

Pulley machine 

Fitness Level

Beginner 

Compound/Isolated 

Isolated 

Power Move 

Pull

Target Muscles: Chest

Cable Fly Overview

The cable fly is a modified version of the chest fly. It involves the muscles of your chest, triceps, and shoulders and strengthens them. It is important to work on your core strength first before starting this exercise. Without core stability, you might not be successful in doing this.

The cable fly is great for increasing the muscle mass in your chest. You can include this exercise in your chest, upper body, or full-body workouts. You need a pulley machine to do this exercise.

How to Do It

  1. Set the pulleys at shoulder height and add weight to the stack.
  2. Grasp both handles with a neutral grip and take a step forward.
  3. Press into handles, flex the pecs, and extend your elbows.
  4. With a slight bend to your elbows, move your arms to open them and take them to the side; this will help stretch the pecs.
  5. Return to starting position while flexing pecs and bringing both arms to your chest.  
  6. Slowly lower your arms to the starting position. This makes one complete rep.

Cable Fly Tips

  1. Avoid squeezing the handles too much as it will reduce the engagement of your pecs.
  2. Do not allow your back to arch and keep your core engaged throughout the exercise.
  3. Avoid banging the handles together at the peak movement.

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