Cable Fly High to Low

How to Perform the Cable Fly High to Low

Set both cable pulleys to the highest position and attach D-handles.
Stand in the centre of the cable station and grasp a handle in each hand.
Step forward into a staggered stance with a slight forward lean and a proud chest.
Begin with your arms extended out to the sides and slightly above shoulder height with a soft bend in the elbows.
Bring both handles downward and together in a sweeping arc, aiming for your hands to meet around hip or lower chest level.
Squeeze your lower chest hard at the bottom of the movement and hold briefly.
Slowly reverse the arc, allowing your arms to rise back to the starting position under control.
Repeat for the desired number of reps, maintaining the same elbow bend throughout.

Bending the elbows too much and turning the fly into a press

Maintain a consistent slight bend in the elbows and move through a wide arc pattern.

Bringing the hands together at chest height instead of lower

Direct the movement downward to hip or lower chest level to properly target the lower chest fibres.

Rounding the upper back and losing chest engagement

Keep your chest up and shoulders back throughout the movement to maintain tension on the pectorals.

●Think about scooping your arms downward as if you are hugging a barrel at hip height.
●A slight cross of the hands at the bottom deepens the lower chest contraction.
●Control the weight on the way back; do not let the cables yank your arms back.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.