Fly's

Tutorial

1. 1
   Position a weight bench in the middle of two cable towers. Set the cable towers to the lowest level and attach a single handle to each. Grab a handle with each hand. Your arms should now be pulled down slightly by the weight.
2. 2
   Stretch your arms out to the side so that there is a 90° angle between your arms and upper body. Your arms should be parallel to the floor and in line with the cables. Your arms should not be fully extended, your elbow joints should be slightly bent. Your palms should be facing upwards.
3. 3
   Move the handles up towards the center in a powerful and controlled manner until your hands are in front of your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
4. 4
   Lower the handles in a controlled manner until they are back in the starting position (spread 90° from the upper body) and you feel a stretch in your chest. Breathe in as you do this.
5. 5
   One repetition has now been completed. Repeat this process for the specified number of repetitions.