Cable Fly: how to do it & muscles worked

Set both pulleys at shoulder height and attach a single handle to each side.
Grab both handles, take a split stance, and lean the torso slightly forward for stability.
Start with the arms open at chest height, elbows softly bent and locked at that angle.
Bring your hands together in front of the chest until the wrists nearly cross, squeezing for a second.
Open back out slowly over 3 seconds to a chest stretch without letting the shoulders roll forward.
Keep the torso still; only the arms travel.

Bending the elbows to pull the handles, which turns it into a press instead of a fly.
Twisting the torso to help the weaker side finish the rep.
Standing too far ahead of the pulleys so tension disappears in the squeezed position.
Opening the arms so wide that the shoulders get yanked.

Cables keep tension constant end to end, which suits 12-20 rep sets.
Change pulley height to shift emphasis: low-to-high for upper chest, high-to-low for lower chest.

Front Delts

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