Cable Middle Fly
The standing cable fly with the pulleys set at chest height, so the arms close straight across in front of the chest.
How to do it
Setup
Staggered stance between the pulleys set at chest height, handles out wide, elbows soft.
Steps
- Draw the handles together straight across the chest.
- Pause with the hands nearly touching.
- Let the cables pull the arms back open, slowly.
Common mistakes
Hands drifting down toward the hips: this is the middle fly; they meet at chest height. Pulleys set too high or low: match them to the chest first. Torso rocking forward: the stagger holds you still.
Breathing
Exhale on the squeeze, inhale opening.
