Cable Decline Fly

Cable Decline Fly


Utility: Auxiliary
Mechanics: Isolated
Force: Push



Grasp two opposing high pulley dumbbell attachments. Lie supine on decline bench, in middle and perpendicular to both pulleys. Slightly bend elbows and internally rotate shoulders so elbows are back.


Bring cable stirrups together above upper abdomen in hugging motion; elbows in fixed position and shoulders internally rotated so elbows are to sides. Return to starting position until chest is slightly stretched. Repeat.


Since incline of bench does not actually affect angle of pull as with dumbbells, similar effect can be achieved on flat bench if cable stirrups are brought together above upper abdomen instead of chest. Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Keep elbows at fixed angle, only slightly bent. Anterior Deltoid will no longer act as synergist in steep decline bench position.

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