Chest · Isolation

Low-to-High Cable Fly

A cable fly from a low anchor that biases the upper chest.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts
EQUIPMENT
Cable
LEVEL
Beginner
REPS
12-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the pulleys at the lowest position and stand in the middle with a handle in each hand.

  2. Keep a soft bend in the elbows and the chest up.

  3. Sweep the handles up and together to about chin height.

  4. Lower slowly back to the start with control.

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 Low-to-High Cable Fly work?

The main muscle is Upper chest. It also works Front delts.

How many reps should I do?

FORGE suggests 12-15 reps for Low-to-High Cable Fly. The app adjusts sets and reps to your goal and level.

What can I do instead of Low-to-High Cable Fly?

These train the same muscles: Incline Dumbbell Fly, Cable Crossover, Incline Dumbbell Press.