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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Low-to-High Cable Fly
ChestBeginner

Low-to-High Cable Fly

A cable fly from low pulleys that sweeps the hands up and together, biasing the upper chest.

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Primary muscles

  • Chest (Pectoralis Major)

Secondary muscles

  • Front Delts
Sets
3
Reps
12–15
Rest
45–90s

How to perform

Low-to-High Cable Fly movement

Main muscles working (thicker lines)

Starting position

Set both pulleys low, hold a handle in each hand and stand centered with a staggered stance, arms down and slightly out, palms forward.

  1. 1

    Keeping a slight bend in the elbows, sweep the hands up and inward.

  2. 2

    Bring the hands together at roughly upper-chest height.

  3. 3

    Squeeze the upper chest briefly.

  4. 4

    Lower back along the same arc under control.

Breathing: Exhale as the hands rise, inhale as they lower.

Coaching tips

  • Scoop up and in

  • Chest proud

  • Don't shrug

Common mistakes

  • Lifting with the shoulders and traps

  • Bending the elbows too much

  • Raising the hands above face height

Safety notes

  • Keep the load light enough to maintain a steady torso without leaning back.

Details

Body parts
Chest · Upper Body
Equipment
Cable
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Incline Dumbbell FlyIntermediate→

Variations

  • Cable CrossoverBeginner→
  • Incline Cable FlyIntermediate→

Similar Exercises

  • Incline Cable Chest PressBeginner→
  • Single-Arm Cable CrossoverBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.