Low-to-High Cable Fly
Low-to-High Cable Fly is a resistance exercise - horizontal shoulder adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise - horizontal shoulder adduction
Exercise technique
- Low pulleys
Attach handles to both low pulleys and set equal resistance.
- Stance
Stand in front of the pulleys with one foot forward and stabilize your torso against rotation.
- Low start
Hold your hands beside your hips with your palms facing forward and upward.
- Arm length
Keep a slight elbow bend and position your shoulders comfortably down.
- Diagonal lift
Exhale as you bring your hands upward and inward in front of your upper chest.
- Top pause
As your hands approach above your chest, pause briefly without shrugging your shoulders.
- Lower
Slowly return your arms beside your hips along the same diagonal arc without losing cable tension.
Key technique points
- Follow the diagonal line from the low pulleys.
- Finish in front of the upper chest.
- Maintain the same slight elbow angle.
- Do not lean backward through the waist.
- Keep palm rotation within a comfortable range.
- Maintain foot placement between repetitions.
Common mistakes
Lifting like a curl
Do not bend your elbows to pull your hands toward your shoulders; use a long-arm shoulder arc.
Shrugging
Do not pull your shoulders toward your ears as your hands rise; maintain comfortable scapular control at the top.
Throwing overhead
Do not launch the cable handles above your face; stop slowly at the target in front of your upper chest.
Leaning backward
Do not flare your ribs forward to overcome the low cable pull; brace your abdominals and stabilize your pelvis.
Losing tension at the bottom
Do not let the stack settle completely and then accelerate again as you lower; keep controlled tension on the cables.
Rotating the torso
Do not close one hand first and turn your chest sideways; ensure both arms follow the same diagonal arc.
Frequently asked questions
Low-to-High Cable Fly: why is “Lifting like a curl” a mistake?
Do not bend your elbows to pull your hands toward your shoulders; use a long-arm shoulder arc.
Low-to-High Cable Fly: why is “Shrugging” a mistake?
Do not pull your shoulders toward your ears as your hands rise; maintain comfortable scapular control at the top.
Low-to-High Cable Fly: why is “Throwing overhead” a mistake?
Do not launch the cable handles above your face; stop slowly at the target in front of your upper chest.
Low-to-High Cable Fly: why is “Leaning backward” a mistake?
Do not flare your ribs forward to overcome the low cable pull; brace your abdominals and stabilize your pelvis.
Low-to-High Cable Fly: why is “Losing tension at the bottom” a mistake?
Do not let the stack settle completely and then accelerate again as you lower; keep controlled tension on the cables.
Low-to-High Cable Fly: why is “Rotating the torso” a mistake?
Do not close one hand first and turn your chest sideways; ensure both arms follow the same diagonal arc.
What should I focus on when doing Low-to-High Cable Fly?
Follow the diagonal line from the low pulleys. Finish in front of the upper chest. Maintain the same slight elbow angle. Do not lean backward through the waist. Keep palm rotation within a comfortable range. Maintain foot placement between repetitions.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.