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🚨 HOW TO LOW TO HIGH CABLE FLY
✅ Standing High to Low Cable Fly Overview
✅ The standing high to low cable fly is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.
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✅ The standing high to low cable fly can be tough to overload as it requires a great deal of core stability, so it is probably best used as an accessory movement for those looking to increase their chest muscle mass.
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✅ This movement can be included into your chest workouts, push workouts, upper body workouts, or full body workouts.
🚨 Standing High to Low Cable Fly Instructions
- Set both pulleys as high as possible and select the desired weight.
- Grasp both handles with a neutral grip and take a step forward to split the stance.
- Press the handles to lockout while flexing the pecs and extending the elbows.
- Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch.
- Return to the starting position by flexing your pecs and bringing the handles together at bellybutton height.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
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🚨 Standing High to Low Cable Fly Tips
- Imagine you’re trying to hug a tree while completing the exercise.
- Don’t squeeze the handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
- Avoid touching or banging the handles together at peak contraction to keep constant tension on the intended muscle groups.
- Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
- Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
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