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Chest Fly
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the lever-
age arm weight carriages.
2 Adjust the seatback to a
comfortable position.
3 Sit on the seat facing for-
ward.
4 Reach to your sides and
grab the vertical sections of the
bent arm handles. With your
palms facing forward open your
arms out as shown.
5 Bring your hands together in
an arcing motion while keeping
your arms in a mildly bent posi-
tion. Be careful not to bump
your hands at the top position.
Return to starting position.
Variations of this exercise can
be achieved by changing the
seat height and/or the seatback
angle.
Main muscles used are the outer
pecs, shoulders and biceps.
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