Cable High-to-Low Fly 7s · no sound

Cable High-to-Low Fly

Standing cable fly that sweeps both handles down and together from high pulleys to load the lower chest.

Primary muscle
Chest
Equipment
Cable Machine
Difficulty
Beginner
Movement
Isolation, Push
Share

How to do it

  1. Set both cable pulleys to their highest position and select a light load on each side.
  2. Take one handle in each hand with a neutral grip and step forward into a split stance.
  3. Brace your abdominals, hold your torso upright, and keep a slight bend in both elbows.
  4. Sweep both hands down and together in a wide arc until they meet in front of your hips.
  5. Hold the squeeze for a beat without letting the two handles touch.
  6. Let your arms open back out under control until you feel a stretch across the chest, then repeat.

Common mistakes

  • Bending and extending the elbows turns the fly into a press, so the triceps take load the chest should carry.
  • Leaning the torso forward over the front foot increases shoulder joint stress and usually means the load is too heavy.
  • Banging the handles together at the bottom lets the pecs unload at the point of peak contraction.
  • Squeezing the handles hard pulls the forearms and biceps in first and blunts the chest contraction.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Good to know

What muscles does the Cable High-to-Low Fly work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Cable High-to-Low Fly?
It uses a cable machine. Without it, the Front Raise And Pullover and the Incline Dumbbell Flyes With A Twist train the same muscles the same way.
Is the Cable High-to-Low Fly good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod