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MA✅ How to Do Cable Fly (Step by Step)
1. Set Up the Machine
Stand in the middle of a cable crossover machine.
Set the pulleys either high, mid, or low depending on which chest area you want to target.
2. Starting Position
Grab the handles with both hands.
Step forward slightly, keeping one foot in front for balance.
Lean a bit forward, arms out to the side, elbows slightly bent.
3. Execution
Exhale and bring your arms forward in a wide arc, like you are hugging a tree.
Squeeze your chest at the center.
Keep your elbows slightly bent (don’t lock them).
4. Return
Inhale and slowly return your arms back to the starting position.
Control the weight on the way back, don’t let it pull you suddenly.
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🔹 Variations
High to Low Cable Fly → Focuses more on lower chest.
Low to High Cable Fly → Targets the upper chest.
Mid Cable Fly → Works mainly the middle/inner chest.
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🔹 Tips
Keep your elbows soft (slight bend).
Choose a moderate weight to maintain proper form.
Reps: 10–15 | Sets: 3–4.
Always control the motion for best results.
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