Low Cable Fly

Directions:

Preperation/body position

1. Find a cable station with two towers.
2. Set pin to correct resistance on both weight stacks.
3. Grasp the low pulley ‘D’ handles from both sides of the towers.
4. Make sure you are standing about a foot forward from the level where the cable originates from.
5. Position yourself so you are facing perpendicular to the pulleys.
6. Maintain a slight bend in elbow joint, and bring the handles forward just to the side of your thighs.

Excution/Movement

1. Bring the two handles together in front of your body, similar to if you were hugging a tree, but also whilst bring the handles upwards to head height.
2. Maintain bend in elbow throughout movement.
3. Slowly return back to starting position, following the same motion as during the concentric phrase.
4. Repeat for desired amount repetitions.

Comments

The low cable fly is an exercise that is not commonly used or known, but is effective at stimulating the sternal head of the pectoralis major.

Its movement is similar to that of other cable fly exercises, however the exercise requires both the flexion and transverse flexion of the shoulder to complete the execution. Its maybe best to think of the exercise as a mixed between a front deltoid raise and standing cable fly.

An exercise such as the laying cable fly is an effective choice for those who wish to pre-exhaust their chest, before moving onto pressing exercises. Pre-exhausting allows for the chest fibres to be isolated and exhausted, before moving onto compound exercises that requires more muscles to aid the execution of the lift. The desired effect of this is that the chest will fail on the pressing exercises before the secondary muscles, such as the triceps brachii and deltoids.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
Lower rep ranges will likely not suit this exercise due to excessive stress placed on joints.