Bent-Over Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station

Technique

1. Set both pulleys high and take a handle in each hand.
2. Step forward into a split stance and lean your torso forward from the hips.
3. With a slight bend in the elbows, draw the handles down and inward until they meet below the chest.
4. Let the arms rise and open slowly until you feel a stretch across the chest.

Cues

• Hold the forward lean steady through the whole set.
• Cross the hands slightly at the bottom for a stronger squeeze.

Common mistakes

• Standing up as the handles come together.
• Bending the elbows more to press the weight down.

Variations

• Decline Cable Fly
• Incline Cable Fly
• Lying Cable Fly
• One-Arm Cable Fly
• One-Arm Decline Cable Fly
• One-Arm Incline Cable Fly
• Seated Cable Fly

Alternatives

• High-to-Low Cable Fly
• Decline Dumbbell Fly