Seated Cable Fly

HOW TO DO IT

1. 1Sit on the bench and grab the stirrup handles with palms facing inward.
2. 2Position your arms out to the sides with a slight bend in the elbows.
3. 3Push the handles forward and together in a wide hugging motion.
4. 4Squeeze your chest muscles hard when your hands meet in the center.
5. 5Slowly return your arms to the start position until you feel a stretch.

COMMON MISTAKES

• Straightening the arms completely and turning the move into a press.
• Allowing the shoulders to roll forward during the contraction phase.
• Using momentum to swing the weights instead of controlling the tempo.

TIPS

• Keep a fixed, soft bend in your elbows throughout the entire movement.
• Drive through the mid-foot to keep your torso stable on the seat.
• Focus on moving your upper arms rather than pulling with your forearms.

DETAILS

Muscles

Middle ChestChest

Equipment

Cable Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Chest fly

Handle

D-handle

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Neutral (palms facing each other)

Body position

Seated

Facing

Facing the anchor

Pulley height

Middle