The Cable Standing Fly is an isolation exercise that targets the chest muscles. It is performed using a cable machine with adjustable pulleys.
How to perform
Step-by-step instructions:1. Adjust the pulleys on the cable machine to the highest setting.
2. Stand in the center of the machine and grasp a cable handle in each hand.
3. Step forward slightly, keeping your feet shoulder-width apart and a slight bend in your knees.
4. Keep your core engaged and your back straight.
5. Start with your arms outstretched to the sides, palms facing forward at shoulder height.
6. Exhale as you bring your hands together in front of you, crossing them slightly in front of your chest.
7. Squeeze your chest muscles as you bring your hands together.
8. Inhale as you slowly return to the starting position, keeping a slight bend in your elbows.
9. Repeat for the desired number of repetitions.
Tips:
- Keep a slow and controlled pace throughout the exercise to maximize muscle engagement and avoid using momentum.
- Do not lock out your elbows at the top of the movement to prevent strain on the joints.
- Focus on squeezing your chest muscles at the top of the movement for maximum contraction.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.