Grip rotates to pronation during the fly
Underhand position is lost; lower pec activation drops.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Cable Fly — Supinated Grip
Coaching cues
- Mid cable height; supinated (underhand) grip on the handles
- Fly the arms together in a wide arc — palms face up throughout
- The supinated grip increases lower pec activation at peak contraction
- Pause and squeeze; control the return
Common faults 2
Elbows bend excessively
Fly arc is lost; becomes a pressing movement.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗