Fly's

Tutorial

1. 1
   Position a weight bench in the middle and slightly in front of two cable towers. Adjust the backrest of the weight bench so that it is almost upright. Adjust the cable towers to chest height and attach a single handle to each. Grip a handle with each hand. Your arms should now be pulled back 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 forward.
3. 3
   Move the handles powerfully and in a controlled manner towards the center 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 backwards in a controlled manner until they are back in the starting position (spread 90° from the upper body). Inhale as you do so.
5. 5
   One repetition has now been completed. Repeat this process for the specified number of repetitions.