Description
Fly performed on high pulleys to especially target the abdominal and sternal portion of the pectorals.
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 and down to the bottom of the pectorals.
- Tighten your chest at the end of the movement without shrugging your shoulders or excessively closing your elbows.
- Control the rise to the stretch by keeping the torso open and the same elbow flexion.
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.