Alternative 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
   Position your forearms so that the handles are above your elbows. Position your arms so that the angle between your upper arms and upper body is slightly below 90°. Move the handles down until you feel a stretch in your chest muscles and the angle in your elbow joint is below 90°. Your palms should be facing inwards. This is your starting position.
3. 3
   Bring the handles up and towards the middle until they are centered over your chest. During this movement, open the angle in your elbow joints so that your arms are almost fully extended. Exhale as you do this.
4. 4
   Lower the handles in a controlled manner until they are back in the starting position (upper arms spread almost 90° from the upper body and elbow joints bent again) 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.