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Cable
Fly
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At a dual pulley station, position the pulleys about
halfway up. Grab a pulley from each side, and position yourself
in the middle of the station as shown to the right. Position your
legs one in front of the other as shown in the picture. Keep your
arms almost straight, but always with a slight angle (about 15
degrees). Keep your elbow position locked so that you keep this same
angle throughout the exercise. Inhale in this
position. |
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Forcefully contract your chest muscles while
bringing your hands toward each other, keeping your elbows locked so
that the same angle is kept. The movement is similar to the
downstroke if you were flying. Keep going until your hands are
within 10 inches of each other, as shown to the right, squeeze your
chest hard and exhale. Then return to the position in the first
picture while resisting the weight, while maintaining the same angle
in your elbows. |
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