Exercise guide · Chest
High-to-Low Cable Fly
A cable fly from high pulleys sweeping downward, targeting the lower chest with constant tension throughout the movement.
- Targets: Chest
- Equipment: Cable
- Type: Isolation
Step by step
How to do the High-to-Low Cable Fly
- Set pulleys to the highest setting with D-handles.
- Stand between stacks with a staggered stance, leaning slightly forward.
- Take handles with palms forward, arms out at shoulder height.
- With slightly bent elbows, pull handles down and together in a wide arc below your chest.
- Squeeze your chest at the bottom.
- Return handles slowly to starting height with control.
Form cues
- Stagger stance for balance
- Think "hugging a tree" downward
- Keep ribs stacked over hips
- Slow return phase
Common mistakes
- Standing upright and losing chest tension
- Dropping elbows too far forward
- Bouncing out of the stretch
- Using triceps to press instead of flying
Muscles worked
Primary
Chest
Secondary
None significant
Safety: Use a staggered stance so you don't lose balance when the cables pull you forward.
Alternatives
