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man using cable machine man using cable machine

Two-Arm Standing Cable Fly

Body Part: Chest, Shoulders, Anterior Deltoids

Equipment: Cable Machine

Difficulty: Beginner


Step 1: Ensure cables are adjusted at chest height. Stand with your back toward the cable machine. Grab the handles and hold them out to the side of your body with your palms facing forward. Draw in and brace your abs. Lock shoulder blades back and down.

Step 2: Drive the hands forward and together in an arcing motion until the hands touch.

Step 3: Reverse the pattern and return to the starting position moving through a maximum range of motion that technique can be maintained.

Step 4: Repeat. Maintain posture throughout. Avoid arching or slouching the back, jutting the chin forward, slouching or shrugging the shoulders.