Cable Fly High
Auto DetectedA cable isolation exercise targeting the lower pectorals to build hypertrophy; involves a high-to-low arc to maintain constant tension on the sternal head.
About Exercise
Equipment
Crossover Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Abs, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
5/10Abs
3/10Obliques
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set pulleys to the highest position with D-handles attached. Stand centrally, grasp handles, and step forward into a staggered stance with torso leaning slightly forward.
- Keep elbows slightly bent and fixed in position.
- Pull handles down and in toward the front of your hips.
- Squeeze the lower chest hard where hands meet.
- Control the return back to the starting position.
- Maintain the same elbow angle throughout the movement.
Coaching Tips
Form Cues
- Ribs down
- Drive elbows in
- Squeeze armpits
- Control the arc
Breathing
Exhale as you bring the handles together; inhale as you return to the start.
Tempo
3-1-1
Range of Motion
Start with arms extended above shoulder height; end with hands touching below waist level.
Safety
Safety Notes
- Maintain a slight elbow bend to protect the joint
- Avoid overstretching the shoulder at the top
Spotting
Not recommended; use safeties.
Common Mistakes
- Pressing instead of flying
- Shrugging shoulders
- Excessive momentum
- Bending elbows too much
When to Avoid
- Shoulder impingement
- Acute elbow pain
- Pectoral strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate thoracic mobility
Build Up First
- Basic cable machine familiarity
- Proper posture maintenance
Also known as
High Cable Fly, High To Low Cable Crossover, Lower Chest Cable Fly, Standing Cable Fly
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