Low cable flyes

A very effective exercise at stimulating the sternal head of the chest, the low cable fly is uncommonly seen or used exercise, performed in a similar fashion to the standing cable fly but with the floor level pulleys used so the resistance is from a lower level. This can be best thought of as a mix between a traditional cable fly and a front raise.

A great isolation exercise, the low cable fly can be used to pre-exhaust the chest before compound pressing exercises. This technique can be useful in ensuring the additional muscles groups which aid with the pressing do not over power the chest, resulting in a reduce workload for the chest muscles.

Performing low cable flyes

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Find a cable station with two towers.
  • Set pin to correct resistance on both weight stacks.
  • Grasp the low pulley 'D' handles from both sides of the towers.
  • Make sure you are standing about a foot forward from the level where the cable originates from.
  • Position yourself so you are facing perpendicular to the pulleys.
  • Maintain a slight bend in elbow joint, and bring the handles forward just to
    the side of your thighs.
  • Bring the two handles together in front of your body, similar to if you were hugging a tree, but also whilst bring the handles upwards to head height.
  • Maintain bend in elbow throughout movement.
  • Slowly return back to starting position, following the same motion as during
    the concentric phrase.
  • Repeat for desired amount repetitions.

Low cable flyes courtesy of Fitness Uncovered - Bodybuilding & Fitness

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