Standing Cable Fly
Standing Cable Fly
Targeted Muscle Groups
Primary Muscles:
- Pectoralis Major:
- Pectoralis Minor:
Secondary Muscles:
- Deltoids (Front):
- Biceps Brachii:
- Triceps Brachii:
Equipment Needed
Standing Cable Fly
- Cable Machine(s):
- Handles:
- Weight Plates:
- Lifting Gloves (Optional):
Step-by-Step Guide: How to Do the Standing Cable Fly
1. Setup:
2. Grip the Handles:
3. Position Your Body:
4. Begin the Movement:
5. Hold and Squeeze:
6. Return to Start:
7. Repeat:
Recommended Reps and Sets
- Beginners:
- Intermediate/Advanced:
Pro Tips for Success
- Maintain a Neutral Spine:
- Control the Movement:
- Avoid Overextending:
- Engage Your Core:
- Use a Full Range of Motion:
Common Mistakes to Avoid
- Using Too Much Weight:
- Flaring Elbows:
- Swinging or Jerking:
- Incorrect Body Position:
Standing Cable Fly