Male

Cable Lying Fly

Muscles involved

To get the best results from the Cable Lying Fly, paying close attention to your form will save you from classic training pitfalls. When using the pulley machine, a frequent mistake is fully locking out your arms or rushing the weight, which shifts stress onto your joints instead of loading your chest and biceps. By keeping a slight bend in your elbows and bringing the cables together over your torso in a deliberate arc, you eliminate momentum completely. Controlling the movement as you open your arms protects your shoulders while ensuring continuous tension, helping you target the right muscles safely and effectively every single rep.

How to do it

1. Lie on a bench placed between two pulleys. 2. Grip each cable with your hands and bring them in front of your chest. 3. Bring the cables together in front of you, keeping your elbows slightly bent as you exhale. 4. Open your arms controllably until you feel a stretch in your chest as you inhale.

Equipment required

Máquina

Polea

Muscles worked

Tips

- Keep your arms with a slight bend throughout the fly. - Bring the cables together in front of your chest, contracting the pectoral forcefully. - Control the opening, feeling the stretch in your chest.