Low to High Cable Fly
Also known as: low to high cable flys, low to high cable flyes, low cable fly, low cable chest fly, upper chest cable fly, low to high fly
In SetGrip: Cable Fly (Low to High)
From the bottom pulleys the path travels up and inward until the hands meet around shoulder height, loading the upper chest hardest at the finish, exactly where an incline dumbbell fly has already given up its tension. It stops where the low to high crossover keeps going; choose this one for a cleaner squeeze without the crossed-wrist finish.
How to do the Low to High Cable Fly
- Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
- Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
- Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
- Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
- Reverse the motion and slowly return your arms to the starting position, keeping tension on your chest muscles throughout.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Low to High Cable Fly work?
The Low to High Cable Fly primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Low to High Cable Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Low to High Cable Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Low to High Cable Fly?
If you cannot do the Low to High Cable Fly, try the Barbell Rollout Fly, the Incline Single Arm Dumbbell Fly or the Incline Cable Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Low to High Cable Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.