Own Every Range
← Back to library

VIDEO DEMO

Full-range bilateral fly

Regression of Cable Fly

YouTube · James HarrisonStanding Cable Fly - Exercise TutorialWatch the demonstration

REGRESSION · HOW TO DO IT

Full-range bilateral fly

These steps are written specifically for the Full-range bilateral fly. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Full-range bilateral fly. Stand between cables in a split stance with handles held wide and elbows softly bent.

  2. 02
    Move the pattern

    Keep the torso still as you sweep the upper arms forward and toward each other.

  3. 03
    Match the demand

    Move through the full range only while every part of the rep stays controlled. Use both sides together and keep the effort symmetrical.

  4. 04
    Finish with control

    Finish with the chest squeezed, then open the arms slowly until the pecs are comfortably loaded. Do not chase range with the shoulders.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CHEST & TRICEPS / 47

Short rangeShort range

Full-range bilateral fly

Sets: 3–4 · Reps: 10–20

Full-range bilateral fly is a regression of Cable Fly. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The cable maintains tension as the upper arms adduct toward the midline, making the squeezed position useful instead of unloaded.