Set up for the flat bench cable flys by placing a flat bench in between the cables, attaching single grip handles to the low pulley on each cable, and selecting the weight you want to use.

Grasp each handle with palms facing up and lay back on the bench.

Bending at the elbows slightly, take the tension up. This is the starting position for the exercise.

Rotating at your shoulders only and moving your hands in a semi-circle, pull the weight up until your hands touch.

Pause, then slowly lower the weight back to the starting position.

Repeat for desired reps.

Cable Fly Tips:

This an isolation exercise and the focus should be on stretch and contraction, not on heavy weights.

Rotate only at the shoulders, and keep your elbows fixed throughout the movement.