Description
Decline fly with high pulleys primarily targeting the abdominal and sternal portions of the chest.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Use a staggered stance, stable trunk and open chest.
- Keep your elbows slightly bent and fixed.
- Keep your shoulder blades down to protect your shoulders.
02 · Execution
Perform the rep
- Bring the handles forward and downward in an arc toward the lower chest.
- Squeeze your chest at the end without shrugging or excessively bending your elbows.
- Control the upward return into the stretch with an open torso and the same elbow bend.
Technique cue
Controlled arc and fixed elbows throughout the repetition.
Common mistakes- changing the elbow bend
- moving the shoulders forward at the end of the repetition
- returning too quickly
- cutting the movement short
Safety notes
Risks of poor execution
- Forcing the backward stretch can overload the front of the shoulder.
- An abrupt return increases the risk of tendon pain.