Low pulley cable fly

Muscles worked

Also works

You need

How to do it

1. Adjust the cable machine: Set the pulley to the lowest setting possible.
2. Choose your handles: You can use neutral grip handles (palms facing each other) or straight handles depending on your preference. Neutral grip might be easier on your wrists.
3. Stand with proper form: Stand with your feet shoulder-width apart, knees slightly bent, and core engaged. Maintain a slight arch in your lower back throughout the exercise.
4. Grip the handles: Grab the handles with your chosen grip and step back a small step or two until there's slight tension on the cables.
5. Initiate the movement: Keep your elbows slightly bent throughout the exercise. Imagine you're giving someone a big hug. Squeeze your chest muscles as you bring your hands together in front of your chest.
6. Control the movement: Focus on squeezing your chest muscles rather than using your arms to pull the handles.
7. Peak contraction: Briefly hold the squeeze at the top of the movement with your hands together at chest level.
8. Return slowly: Slowly release the tension and return the handles back down to the starting position with your arms slightly extended but not locked out.