High-to-Low Cable Flyes

Muscles Worked

Primary

Chest

Secondary

ShouldersTriceps

Quick Cues

1

Cables set high

2

Bring hands down and together

3

Squeeze lower chest

4

Control the return

Equipment Needed

Cable Machine

Set both cable pulleys to the highest position and attach single-grip handles.
Grab a handle in each hand and step forward into a staggered stance.
Start with your arms extended out to the sides at shoulder height, elbows slightly bent.
Lean slightly forward and brace your core.
Sweep both handles down and together in a wide arc, bringing them to meet at hip level.
Squeeze your lower chest at the bottom and hold for a moment.
Slowly reverse the arc back to the starting position.
Repeat for the desired number of repetitions.

Common Mistakes

Setting the pulley height too high

Not squeezing the chest at the bottom

Rounding the shoulders forward

Pro Tips

Set the cables high and pull down and together to target the lower chest

Keep your torso slightly leaned forward

Squeeze at the bottom for a full lower-chest contraction

Your Progress

Variations

Low-to-High Cable Fly

Decline Dumbbell Flyes

Cable Crossover