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Chest ยท Fly

Low-to-High Cable Fly

An isolation fly exercise for the chest, done with a cable. It also works the front delts.

Cable Isolation Reps and weight Also called: low cable fly, upward cable fly

Muscles worked

Primary

Chest

Do most of the work.

Secondary

Front delts

Help during each rep.

  • ChestPecsPrimary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Soft, fixed bend in the elbows the whole set.
  3. Open to a comfortable stretch across the chest, no further.
  4. Bring the hands together by squeezing the chest, not bending the arms.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending the elbows more as you go. That turns the fly into a press. Keep the same soft bend all set.
  • Opening too wide. Go to a comfortable stretch across the chest, not as far as the arms will go.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.