Skip to content
WorkoutPlan.
Horizontal Push Cable Intermediate Unilateral Video

How to do the Cable Chest Fly (Low to High)

Primary: Chest.

The Cable Chest Fly - Low to High is a strength training exercise targeting the chest muscles. This exercise emphasizes the lower chest and involves a pushing motion where you move your arms from a low starting position to a high finishing position, crossing in front of your body. It requires a cable machine to perform and is ideal for isolating the chest muscles while also engaging the shoulders and triceps as secondary muscles.

Demo video: Cable Chest Fly (Low to High) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the pulleys on a cable machine to the lowest position and attach handle attachments.

  2. 2

    Stand between the pulleys, holding the handles with your arms by your sides and a slight bend in your elbows.

  3. 3

    Step forward slightly and pull the handles upward and toward the centerline of your body until your hands meet at chest height.

  4. 4

    Slowly return to the starting position, keeping the control through the entire range of motion.

Coaching cues

  • Keep a slight bend in your elbows throughout the movement to reduce strain on the joints.
  • Focus on bringing your hands together by contracting your chest muscles rather than using momentum.
  • Maintain a steady and controlled pace, emphasizing the contraction and stretch of the chest muscles.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Chest Fly (Low to High) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Chest FlyCable · beginner Bent Over One Arm Cable Chest PressCable · intermediate Cable Cross OverCable · intermediate High to Low Cable FlyCable · intermediate Incline Cable Chest PressCable · intermediate Single-Arm Cable CrossoverCable · intermediate

Frequently asked questions

What muscles does the Cable Chest Fly (Low to High) work?

Primary: Chest.

How many sets and reps of Cable Chest Fly (Low to High) should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Chest Fly (Low to High)?

Same movement pattern, different equipment: Cable Chest Fly, Bent Over One Arm Cable Chest Press, Cable Cross Over, High to Low Cable Fly, Incline Cable Chest Press, Single-Arm Cable Crossover.

Is the Cable Chest Fly (Low to High) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.