Low-to-High Cable Fly
A cable fly that sweeps up from the hips to chin height, putting the upper chest to work with tension the whole way.
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Muscles worked
Target
Also works
- Equipment
- Cable, Dual cable station
- Level
- Beginner
- Tempo
- Lift 1.2 s · Lower 2 s
How to do the low-to-high cable fly
- 1Set both pulleys at the bottom and hold a handle in each hand, palms facing forward.
- 2Take a step forward so the cables lift off the stacks, with a soft bend in your knees.
- 3Start with your hands low and slightly behind your hips, elbows softly bent.
- 4Sweep both hands up and in until they meet in front of your upper chest.
- 5Lower them back along the same arc, slowly, until you feel a stretch across the chest.
When to pick it: Pick it for upper-chest volume after your presses, or as a light warm-up for the shoulders and chest.
Form cues
- Scoop up and in
- Keep the elbow bend fixed
- Ribs down, chest proud
Common mistakes
- Turning it into a front raise by lifting above the face
- Bending and straightening the elbows
- Arching the lower back to finish the rep
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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