How to do the High to Low Cable Fly
Primary: Chest · also works Shoulders, Triceps.
The High to Low Cable Fly is a strength exercise focusing on the chest muscles, particularly targeting the lower pectorals. This exercise requires the use of a cable machine to provide resistance throughout the movement, allowing for constant tension on the chest muscles. It's an excellent choice for those looking to develop a well-defined chest, as it isolates the pectoral muscles effectively. Given its intermediate level of difficulty, proper form and control are essential for maximizing benefits and minimizing the risk of injury.
Step by step
- 1
Set the pulleys on the cable machine to the highest position and attach the handles.
- 2
Stand between the pulleys and grasp each handle, holding your arms extended out to the sides with a slight bend in your elbows.
- 3
Slowly bring the handles down and together in front of your hips, contracting your chest.
- 4
Pause and squeeze the chest muscles for a moment, then slowly return to the start position with control.
- 5
Repeat the movement for the desired number of repetitions.
Coaching cues
- Maintain a slight bend in the elbows throughout the exercise to avoid unnecessary strain.
- Focus on squeezing the chest muscles at the bottom of the movement for maximum contraction.
- Keep your movements slow and controlled to maintain tension in the chest muscles and avoid using momentum.
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
High to Low Cable Fly alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the High to Low Cable Fly work?
Primary: Chest. Secondary: Chest, Shoulders, Triceps
How many sets and reps of High to Low Cable Fly 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 High to Low Cable Fly?
Same movement pattern, different equipment: Cable Chest Fly, Bent Over One Arm Cable Chest Press, Cable Chest Fly (Low to High), Cable Cross Over, Incline Cable Chest Press, Single-Arm Cable Crossover.
Is the High to Low Cable Fly good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.