Fly's

Tutorial

1. 1
   Stand to the side of the cable tower and position the cable pulley on the lowest step. Attach a simple handle and grasp it with your left hand. Bend forward slightly with your upper body. Your arm should now be pulled back slightly by the weight
2. 2
   Extend your arm to the side so that there is a 30-45° angle between your arm and upper body. Your arm should be in line with the cable. Your arm should not be fully extended, the elbow joints should be slightly bent. Your palm should be facing forward.
3. 3
   Move the handle upwards at an angle with power and control until your left hand is in front of you and level with your right chest. The angle between your upper and lower arm remains the same throughout the exercise. Exhale as you do so
4. 4
   Lower the handle in a controlled manner until it is back in the starting position (30-45° away 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 with the left side first and continue with the right side after a 60-second break.