Low to High Cable Fly: How-to, Tips & More
The Low to High Cable Fly is a beginner isolation exercise for your chest. You do it with cable machine, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Low to High Cable Fly
- Set both pulleys low and hold a handle in each hand.
- Step forward with a slight bend in your elbows.
- Bring your hands up and together in front of your face.
- Lower them slowly.
Low to High Cable Fly tips
- The upward path targets the upper chest.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine
Type
Isolation
Low to High Cable Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Frequently asked questions
What muscles does the Low to High Cable Fly work?
The Low to High Cable Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Low to High Cable Fly good for beginners?
Yes. The Low to High Cable Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Low to High Cable Fly?
You need cable machine.
Add Low to High Cable Fly to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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