1 / 4High-to-Low Cable Fly
A cable fly that starts high and sweeps down in front of the hips. The downward path works the lower chest.
ChestShoulders
- Level
- Intermediate
- Equipment
- Cable
- Main muscle
- Chest
- Also works
- Shoulders
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Set both pulleys above head height and take a handle in each hand.
- 2Step forward with a slight bend in your elbows.
- 3Sweep your hands down and together to hip height.
- 4Let them rise slowly back to the start.
Common mistakes
- Pulling with the arms bent like a pushdown
- Leaning so far forward that the back takes over
- Letting the handles snap back up
Tips
- Set the pulleys above head height
- Bring the hands down and together in front of the lower stomach
- Control the handles back up slowly
Questions
What does high-to-low fly work?
Mainly the lower chest.
Can it replace dips?
It works the same lower chest with less strain on the shoulders, so it is a good choice if dips hurt.
More Chest exercises
See all exercises →
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