Chest · Isolation
High-to-Low Cable Fly
A cable fly from a high anchor that targets the lower fibers of the chest.
- MAIN MUSCLE
- Lower chest
- ALSO WORKS
- Front delts
- EQUIPMENT
- Cable
- LEVEL
- Beginner
- REPS
- 12-15
- TEMPO
- 2-1-2
HOW TO DO IT
Set the pulleys above head height and take a handle in each hand.
Step forward into a staggered stance and lean slightly forward.
Sweep the handles down and together in front of the hips.
Return slowly until the arms are level with the shoulders.
COMMON MISTAKES
- Bending and extending the elbows so it turns into a press; keep a fixed soft bend.
- Stretching too deep with heavy load; stop where you feel a stretch, not shoulder strain.
TIPS
- Think of hugging a big tree and squeezing the chest at the top.
QUESTIONS
Which muscles does High-to-Low Cable Fly work?
The main muscle is Lower chest. It also works Front delts.
How many reps should I do?
FORGE suggests 12-15 reps for High-to-Low Cable Fly. The app adjusts sets and reps to your goal and level.
What can I do instead of High-to-Low Cable Fly?
These train the same muscles: Cable Crossover, Chest Dip, Decline Dumbbell Press.