High Cable Fly

High Cable Fly Instructions

• Set the attachment above your head. 
• Stand in between the two stacks of weight, slightly away off the center line.
• Grab a handle in each hand and place one-foot in front for counter balance.
• With the elbows bent slightly, pull the cables up underneath your chest.
• Guide the weight in a semicircular motion on the descent, with your arms acting as a lever for your chest.
• Once you have reached the full range-of-motion, pause, and return to the starting position in a slow, controlled movement. 

*Tips*

• Keep your chest up. Don't let your shoulders roll forward. 
• Go lighter on this exercise, as it is intended to be executed slowly and through a full range-of-motion.
• The arms should not actively contribute. You want the chest musculature controlling the weight.
• You do NOT want the feeling of your upper traps elevating or shrugging.
• Keep your shoulders blades down and back throughout the whole exercise.
• Do not arch your back excessively, keep your core tight to combat this.