Low-to-High Cable Fly
Upward arc from low pulleys maximally targets the upper chest fibers with constant cable tension
ChestIntermediateStrengthIsolation
At a glance
| Muscles worked | Primary: Upper chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Stand between two low pulleys holding a handle in each hand with arms extended down and out
- Step 2: Keep a slight bend in your elbows throughout
- Step 3: Bring both handles up and together in an arc overhead
- Step 4: Squeeze your upper chest at the top
- Step 5: Lower back with control to the starting position and repeat
Equipment
- Cable pulley (low setting) optional
Coaching tips
Benefits
Upward arc from low pulleys maximally targets the upper chest fibers with constant cable tension
Common mistakes
Using arm strength to pull instead of keeping the arc driven by the chest
Make it harder
Increase the cable weight or add a squeeze pause at the top
Make it easier
Reduce the cable weight and shorten the arc range
Breathing
Exhale bringing the cables together overhead, inhale opening back down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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