High-To-Low Cable Fly
Cables pull downward from high anchors to meet in front of the hips.
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Chest fly · Standing
- Tracks
- Weight & Reps
Works
Chest - Lower Chest
Front Delts Triceps Shoulders
How to do it
- Set both pulleys to the highest position on the cable machine.
- Stand in the center with one foot slightly forward for balance.
- Grab the handles with palms facing down and arms extended upward.
- Keep a slight bend in your elbows throughout the movement.
- Pull the handles down and together in front of your hips.
- Squeeze your chest hard at the bottom before slowly returning up.
Common mistakes
- Straightening the arms completely, which turns this into a triceps pushdown.
- Using momentum by leaning too far forward during the pull.
- Stopping the movement halfway instead of bringing hands fully together.
Safety
Stop the return at a comfortable chest stretch; never let the cables pull your arms behind your shoulders.
Tips
- Visualize hugging a large barrel to maintain proper arm arc.
- Drive through the front foot to stabilize your torso.
- Focus on leading the movement with your elbows, not hands.
Details
- Base movement
- Chest fly
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Staggered / split
- Facing
- Facing away
- Pulley height
- High
