Strength Training · Bodybuilding
High-to-Low Cable Fly
The high-to-low cable fly trains your chest by sweeping your arms downward and inward against cable resistance, with an emphasis on the lower portion of your chest.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set both pulleys above shoulder height.
- Grasp one handle in each hand.
- Step forward into a staggered stance between the pulleys.
- Lean slightly forward from your hips.
- Position your arms wide with your elbows softly bent.
- Sweep the handles downward and inward until your hands meet in front of your upper abdomen.
- Return slowly along the same arc until your upper arms are roughly in line with your torso.
Form cues
- Keep your wrists straight.
- Exhale as your hands come together.
- Keep your ribs over your pelvis.
Common mistakes
- Turning the fly into a pressKeep your elbow bend unchanged rather than straightening your arms as the handles move forward.
- Rocking your bodyReduce the weight until you can move the handles without shifting your torso.
- Shrugging toward your earsKeep your shoulders away from your ears throughout the movement.
Safety
Heavy resistance or letting the cables pull your arms too far behind you can strain the front of your shoulders. Fatigue can make the return harder to control.
- Check that both pulley adjustments and handle clips are secure before starting.
- Use a comfortable opening range rather than forcing a deep stretch.
- End the set when you can no longer control the return.
- Step back toward the pulleys to lower the stacks before releasing the handles.
If you have shoulder pain or a history of shoulder instability, use a shorter, pain-free range and seek guidance from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Crossover
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves about two controlled reps in reserve.