Cable Crossover Fly
10 reps
Sweep both handles down and together in a wide arc at the bottom of your ribcage.
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CHEST
Cable Crossover Fly
A cable-based chest isolation and a variation on the dumbbell fly. Because the resistance comes from cables, tension stays constant through the whole arc and you can adjust the angle to bias different parts of the chest, giving you more precise control than free weights.
How to do it
- 1
Set both pulleys to just above head height.
- 2
Stand in a staggered stance holding a handle in each hand, arms out to the sides at shoulder height, palms facing forward and angled slightly down.
- 3
Brace your core to keep your spine neutral and still.
- 4
Keeping your arms mostly straight, sweep the handles down and together in a wide arc, meeting at the bottom of your ribcage.
- 5
Return to the start under control.
- 6
Keep the load moderate so you can move slowly rather than yanking the handles.