kneeling cable flye

KNEELING CABLE FLYE


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Attach a D-handle to each side of a cable station and set the pulleys to shoulder level. Take each handle with an overhand-grip and get on your knees slightly ahead of the machine, so you can already feel the weight trying to pull you back. By being on your knees instead of standing, you’ll be able to brace more and control the weight. Before you perform a rep, be sure to pin your shoulder blades back to maintain great posture.
  • REP: Brace your midsection then squeeze your pecs HARD as you press the handles in an arc-like motion down until they meet in the middle.
  • TIP: Notice on the way up, my hands only raise to about shoulder level before going in to the next rep (see video). The cables may let you raise higher, but there’s no need – all this does is work the front delts more, and that’s not our target muscle here.

MUSCLES WORKED BY THIS EXERCISE:

  • Chest
KNEELING CABLE CROSSOVER

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