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Exercise preview

Cable braced single arm internally rotated chest fly

Beginner10 repsNo jumping

Muscles worked

Chest

You need

Cable machine

How to do it

  1. Stand sideways to cable, hinge forward, and hold handle at shoulder height with an internally rotated shoulder.
  2. Brace free hand against support, then bring working arm across chest in an arc.
  3. Squeeze chest at the end, then slowly return to starting position.