Description
Lying fly with opposite pulleys to target mainly the sternal portion, with secondary clavicular and abdominal recruitment.
01 · Setup
Set up the movement
- Adjust both pulleys to the same height before starting.
- Feet staggered, torso stable, chest out.
- Elbows slightly bent and fixed.
- Low shoulder blades to protect the shoulders.
02 · Execution
Perform the rep
- Bring the handles in an arc forward at chest height to the middle of the pectorals.
- Contract hard without transforming the movement into a press or letting the shoulders move forward.
- Controls the opening to the stretch while keeping the torso stable and the same elbow angle.
Technique cue
Controlled arc and fixed elbow throughout the entire repetition.
Common mistakes- elbow flexion that changes
- shoulders moving forward at the end of the repetition
- return too fast
- cut range of motion
Safety notes
Risks of poor execution
- A forced backward stretch can overload the front of the shoulder.
- A sudden return increases the risk of tendon pain.