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How to do it
- Set both cable pulleys to their highest position and select a light load on each side.
- Take one handle in each hand with a neutral grip and step forward into a split stance.
- Brace your abdominals, hold your torso upright, and keep a slight bend in both elbows.
- Sweep both hands down and together in a wide arc until they meet in front of your hips.
- Hold the squeeze for a beat without letting the two handles touch.
- 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.