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Cable flyes


Major muscle used

  • Pectorals - Inner and outer chest
  • Deltoids - Front

Performing cable flyes

  • Place a flat or incline bench between two low pulleys and attach a single handle to each pulley cable.
  • Grasp both handles with palms facing up.
  • Lay flat on the bench with your elbows bent at about chest height.
  • Keeping your elbows bent, raise your hands in a semicircular motion above the middle of your chest until they touch.
  • Hold for a brief second while flexing (squeezing) your chest.
  • Keeping your elbows bent at same 45 degree angle, slowly lower your hands to the starting position.

Be careful

  • Don't let your elbows become straight or bent more than a 45 degree angle any time during the exercise.
  • Don't lower your hands farther than chest height.
  • Don't just let your hands drop when lowering the weights. Resist the force of the weights by lowering your hands in a slow, controlled manner.

Alternative exercises to cable flyes

Courtesy of, your Online Personal Trainer


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