Cable Fly Low
Auto DetectedA cable isolation movement that targets the upper chest and anterior deltoids to build muscle definition; performed by pulling handles from a low position upward in an arc.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps
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
10/10Upper Chest
Shoulders
6/10Anterior Delts
Biceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set both pulleys to the lowest position on a cable crossover machine. Stand in the center, grab handles with palms facing forward, and take a step forward to create tension, staggering your feet for stability.
- Keep a slight bend in your elbows and chest up.
- Pull the handles upward and inward in a wide arc until hands meet at chest height.
- Squeeze the upper chest hard at the top of the movement.
- Slowly lower the handles back to the starting position along the same path.
- Maintain tension on the cables throughout the rep.
Coaching Tips
Form Cues
- Lead with chest
- Scoop up and in
- Keep elbows fixed
- Squeeze at the top
Breathing
Exhale as you pull the handles up and together; inhale as you lower them back down.
Tempo
3-1-1
Range of Motion
Start with arms extended low behind the torso; end with hands touching at upper chest level.
Safety
Safety Notes
- Avoid excessive stretch at the bottom
- Control the weight on the way down
- Keep core engaged to protect lower back
Spotting
Spotting is not recommended; use machine safeties or drop handles if necessary.
Common Mistakes
- Using momentum
- Bending elbows too much
- Shrugging shoulders
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Recent chest strain
Flexibility Needed
- Shoulder horizontal adduction
- Basic shoulder flexion
Build Up First
- Familiarity with cable machines
- Proper mind-muscle connection for chest
Also known as
Low Cable Fly, Low to High Cable Crossover, Standing Low Cable Fly, Cable Chest Fly Low
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Fly High
Crossover Cable Machine, Handle Cable Attachment
Chest
Cable Fly Mid
Crossover Cable Machine
Chest
Cable Chest Press
Crossover Cable Machine
Chest
Cable Standing Chest Press
Crossover Cable Machine, Handle Cable Attachment
Chest
Resistance Band Low Chest Fly
Bands
Chest
Dumbbell Fly Low to High Incline Bench
Dumbbells, Incline Bench
Chest
Dumbbell Fly Low to High Standing
Dumbbells
Chest
Kettlebell Single-Arm Floor Fly
Kettlebell
Chest
Dumbbell Floor Fly
Dumbbells
Chest
Resistance Band Chest Fly
Bands
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
