Chest Cable Lower Fly
Set up a cable machine with the pulleys at about hip height. Attach handles to each cable.
Stand in the middle of the cables with feet on in front of the other, knees slightly bent. Keep your core engaged throughout the movement.
Hold the handles next to your sides with palms facing forward and elbows slightly bent. This is the starting position.
Initiate the movement by bringing your arms out in front of you in an arc, keeping a slight bend in the elbows. Focus on squeezing your chest muscles as you bring the handles together.
Stop when your hands are in front of your chest, with cables crossed over one another. Be careful not to lock out your elbows.
Pause for a second when cables are crossed before slowly returning back to the starting position in a controlled motion.
Breathe out as you perform the fly and breathe in as you return to the starting position.
Keep your torso stationary; the motion should only occur in your arms and chest. Do not swing or rock your body.
