Strength Training · Bodybuilding
Low-to-High Cable Fly
The low-to-high cable fly trains your chest, emphasizing the upper portion, by sweeping handles upward and inward from low pulleys.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Set both pulleys to their lowest position with single handles attached.
- Grasp one handle in each hand with your palms facing forward.
- Step forward into a staggered stance between the pulleys.
- Position your hands low beside your hips with your elbows slightly bent.
- Sweep the handles upward and inward until your hands meet in front of your upper chest.
- Lower the handles along the same arc to the starting position.
Form cues
- Keep your ribs stacked over your hips.
- Keep your shoulders away from your ears.
- Exhale as the handles come together.
Common mistakes
- Curling the handles upwardKeep your elbow angle unchanged so the movement comes from your shoulders rather than your elbows.
- Rocking your bodyReduce the weight until you can keep your torso still throughout the rep.
- Finishing above your faceAim toward your upper chest rather than lifting the handles overhead.
Safety
Heavy loads or an uncontrolled return can pull your arms too far behind your torso, straining the front of your shoulders.
- Use a load you can lower slowly without being pulled backward.
- Limit the return to a comfortable chest stretch without forcing your arms behind you.
- After the final rep, step back toward the pulleys to ease the tension before releasing the handles.
If you have shoulder pain or a history of shoulder instability, use a shorter, pain-free range or ask a physiotherapist for guidance.
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
Finish each set while you could still perform about two controlled reps.