Standing Cable Chest Fly (Lower Position)
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The Standing Cable Chest Fly (Lower Position) is a strength exercise performed on a cable machine with handles set low, where you stand between the pulleys, grasp the handles with a slight elbow bend, and bring your arms forward in a hugging motion until your hands meet in front of your chest before returning to the start. Its primary purpose is to isolate and stretch the lower portion of the pectoralis major for enhanced chest development and definition. It primarily targets the chest muscles, benefiting bodybuilders, athletes seeking balanced pec hypertrophy, and anyone improving upper body pushing strength.
How to Perform Standing Cable Chest Fly (Lower Position)
- 1Set the cable pulleys to the highest position on the cable machine and attach D-handles. Select a moderate weight.
- 2Stand facing away from the machine in the center, feet shoulder-width apart, knees slightly bent for stability.
- 3Grab a handle in each hand, step forward to create tension, and position arms extended out to sides at shoulder height with slight elbow bend, palms facing forward.
- 4Engage core, shoulders back, chest up; this is your starting position.
- 5Inhale, then exhale as you bring handles together in a wide arc in front of your body at mid-chest height, squeezing chest at the peak.
- 6Pause briefly with contraction, feeling chest squeeze.
- 7Inhale as you slowly return handles to starting position in a controlled arc, resisting the cables.
- 8Repeat for desired reps, then switch sides if needed.
- 9Key form tips: Keep slight bend in elbows throughout (no locking); move in a hugging motion, not straight across; avoid shrugging shoulders or using momentum. Common mistakes: excessive forward lean, swinging body, or incomplete range of motion.