The High cable chest fly, also known as the high-to-low cable fly, is one of the best exercises for strengthening the chest and shoulders. It mainly targets the lower pectorals by pulling the arms from a high to a low angle.
Unlike compound exercises such as bench presses, which target the chest, triceps and shoulders, the high cable fly takes the shoulders and triceps mainly out of the picture and solely targets the chest. This makes it an ideal exercise for building large, symmetrical pecs.
The cable setup provides constant tension throughout the motion and allows for a greater range of motion than some other chest exercises. This increased range is excellent for chest development.
Want to take your gains to the next level? Discover your daily calorie needs with our free TDEE calculator
High Cable Chest Fly Muscles Worked
- Primarily muscles worked: Pectoralis muscles, specifically the lower chest muscles.
- Secondary and synergist muscles worked: rhomboids, levator scapulae, anterior deltoids, and latissimus dorsi. The biceps brachii, brachialis, brachioradialis, and Triceps also assist.
- A handful of other muscles also serve as stabilizers, including the wrist flexors, obliques, and rectus abdominis.
How To Do High To Low Cable Fly
- Set both adjustable pulleys to the high position. Make sure they are set to the same height.
- Stand in the center of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward to create tension in the cables.
- For balance, you can either place one foot slightly in front of the other in a staggered stance or keep your feet parallel and shoulder-width apart.
- Engage your core muscles and make sure your back is straight, chest out, and shoulders down.
- Keep your arms straight and bring the handles down and in front of your body in a sweeping motion.
- Pause for a moment at the bottom of the movement and then slowly return to where you started.
- Repeat the 3-4 sets of 10-15 repetitions
Tips and Properly Form
- Maintain a slight bend in the elbows. Do not fully lock out the elbows.
- Keep your torso stable and core engaged. When you bring the handles forward, avoid excessive arching of the lower back.
- Move the handles in an arc-like motion in front of your body, rather than straight out to your sides. This arc targets the pecs better.
- Keep your feet shoulder-width apart or in a staggered stance for better balance.
- Squeeze your chest hard at the peak contracted position before slowly returning to the starting position. Hold for a second to maximize muscle tension.
- You can vary the angle of the arms by adjusting the height of the pulleys to work the pectoral muscles differently.
- Use a controlled motion on both the concentric and eccentric parts of the movement. No jerky momentum.
- Go through a full range of motion for maximum chest muscle activation.
- Inhale while you return to the starting position, and exhale when you contract the muscle.
- Keep your head neutral and your eyes focused forward to help maintain proper alignment.
- Sometimes, you can perform the exercise in front of a mirror or film yourself to make sure your form is correct.
Know More: 14 Best Cable Chest Exercises To Build Bigger And Stronger Chest
Kneeling High Cable Fly
If you experience lower back pain during standing exercises, then the kneeling variation is for you. Compared to standing high fly, this variation offers better stability and isolation (no leg involvement).
Kneeling makes it easier to concentrate on the chest muscle group you’re working on. With fewer distractions, you can really focus on your chest (lower portion of the chest muscles).
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.