Exercise Library
Cable Low Fly
The cable low fly, often called the low-to-high cable fly, is performed with the pulleys set at the bottom of the cable stack, sweeping the handles upward and together. The upward arc biases the upper and inner region of the pectorals while the cables keep tension on the chest through the entire path, including the squeezed top position where dumbbells go slack. It works well as a finisher or as an upper chest accessory that is gentle on the shoulders.
Primary muscle
Chest (pectorals)
Secondary muscles
front deltoids, biceps (stabilizers)
Equipment
Cable
Category
Chest
How to Do the Cable Low Fly
- Set both pulleys to the lowest position and attach single handles.
- Grab a handle in each hand, step forward into a staggered stance, and let your arms hang slightly behind your body with palms facing forward.
- Lean your torso forward a few degrees and keep a soft bend in your elbows.
- Sweep both handles up and together in an arc, finishing at upper chest or eye level with your hands nearly touching.
- Squeeze the chest hard for a second at the top while exhaling.
- Lower the handles back along the same arc with control, letting your chest stretch at the bottom.
- Keep your shoulders down and away from your ears for the whole set.
Common Mistakes
- Turning it into a front raise: lifting the handles straight up with the delts instead of arcing them together shifts the work off the chest entirely.
- Standing too far forward: without enough body lean and a staggered stance, the cables pull you backward and you lose stability at the top of the rep.
- Bending and extending the elbows: pressing the weight up uses the triceps; the elbow angle should stay fixed while the shoulder does the moving.
- Cutting the top squeeze: the constant cable tension at the finish is the main advantage of this variation, so ending the rep early wastes it.
Track This Exercise in the App
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