Cable Fly Low to High

How to Perform the Cable Fly Low to High

Set both cable pulleys to the lowest position and attach D-handles.
Stand in the centre of the cable station and grasp a handle in each hand with palms facing forward and upward.
Step forward into a staggered stance with your chest up and a slight forward lean.
Start with your arms down at your sides with a slight bend in the elbows and tension on the cables.
Sweep both arms upward and together in a wide arc, bringing your hands to meet at approximately upper chest or chin height.
Squeeze your upper chest at the top of the movement and hold for a moment.
Slowly lower your arms back to the starting position in a controlled arc.
Repeat for the prescribed number of repetitions.

Raising the arms too high above shoulder level

Bring your hands together at upper chest to chin height; going too high shifts tension to the front delts.

Shrugging the shoulders upward during the movement

Keep your shoulders depressed and back throughout the fly to maintain chest activation.

Using excessive weight and losing the arc pattern

Use a moderate weight that allows a smooth, controlled sweeping motion with proper form.

✓Highly effective for targeting the often-underdeveloped upper chest.
✓Constant cable tension provides resistance through the entire range of motion.
✓Complements incline pressing exercises for well-rounded upper chest development.

●Focus on leading with your pinkies slightly to increase upper chest engagement.
●Imagine you are bringing your arms together to clap at chin height.
●This exercise pairs well with incline pressing movements for complete upper chest development.

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

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