Low Pulley Cable Fly

Step 1. Adjust the cable machine: Set the pulley to the lowest setting possible.

Step 2. Choose your handles: You can use neutral grip handles (palms facing each other) or straight handles depending on your preference. Neutral grip might be easier on your wrists.

Step 3. Stand with proper form: Stand with your feet shoulder-width apart, knees slightly bent, and core engaged. Maintain a slight arch in your lower back throughout the exercise.

Step 4. Grip the handles: Grab the handles with your chosen grip and step back a small step or two until there's slight tension on the cables.

Step 5. Initiate the movement: Keep your elbows slightly bent throughout the exercise. Imagine you're giving someone a big hug. Squeeze your chest muscles as you bring your hands together in front of your chest.

Step 6. Control the movement: Focus on squeezing your chest muscles rather than using your arms to pull the handles.

Step 7. Peak contraction: Briefly hold the squeeze at the top of the movement with your hands together at chest level.

Step 8. Return slowly: Slowly release the tension and return the handles back down to the starting position with your arms slightly extended but not locked out.