Cable Bent-Over Fly

oec:cable-bent-over-fly

A cable isolation exercise that targets the chest muscles by horizontally adducting the arms while hinged forward at the hips.

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Also called: Bent-Over Cable Fly, Cable Bent-Over Chest Fly, Bent over Cable Flye, Bent-Over Cable Crossover

How to do it

Set both pulleys on a dual-cable station to roughly shoulder height or slightly higher.
Attach single D-handles to each pulley and grasp one in each hand.
Take a step forward into a staggered stance and hinge forward at the hips, maintaining a neutral spine with your torso angled around 45 to 60 degrees from horizontal.
Extend your arms out to your sides with a slight, fixed bend at the elbows.

Bring the handles forward and together in a hugging motion by contracting your chest.
Squeeze your pectorals firmly at the peak contraction as your hands meet in front of your chest.
Slowly reverse the motion under control, allowing your arms to open wide until you feel a deep stretch in your chest.
Maintain the fixed bend in your elbows and rigid torso position throughout the entire repetition.

Inhale as you open your arms and stretch the chest; exhale forcefully as you bring the handles together.

Turning the fly into a press by excessively bending and extending the elbows.: Lock a slight bend in your elbows and keep that angle constant throughout the entire set.
Using torso momentum or rocking back and forth to move the weight.: Brace your core and plant your feet firmly; only your shoulder joints should move.
Allowing the shoulders to roll forward and shrug up during the contraction.: Keep your shoulder blades depressed and stable to isolate the pectoral muscles.

Do not let the cables jerk your shoulders into hyper-extension at the end of the eccentric phase.

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