Description

The cable standing fly is a unilateral exercise that primarily targets the chest muscles.

Starting Position

Stand in front of a cable machine with the handle at chest height, one foot positioned slightly forward for stability.

Technical Execution

Grab the handle with one hand and extend your arm in front of you, maintaining a slight bend in your elbow. Slowly bring your arm out to the side in a wide arc, feeling the chest muscles engage. Return to the starting position with control.

Range of Motion

Ensure a full range of motion by bringing the arm out as far as comfortably possible without compromising form.

Variations

Variations include adjusting the cable height or angle for different muscle emphasis.

Common Mistakes

Common mistakes include using improper form, using too much weight, and not engaging the chest muscles.

Practical Advice

Focus on contracting your chest muscles throughout the movement and control the weight to prevent swinging.

Additional Notes

This exercise helps improve chest muscle isolation and strength.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

Secondary Muscles