High-to-Low Cable Fly
Auto DetectedA cable machine isolation exercise that targets the lower chest for hypertrophy and definition; emphasizes constant tension through a high-to-low arc, commonly used to sculpt the pectorals.
About Exercise
Equipment
Crossover Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps, Abs, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
5/10Abs
3/10Obliques
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set both cable pulleys high above head height with D-handles attached. Stand centered facing away, step forward to create tension, stagger feet for stability, and extend arms out with slight elbow bend.
- Exhale and arc hands forward and down in a wide hug motion.
- Squeeze chest at midline in front of hips.
- Pause briefly to contract pectorals.
- Inhale and slowly reverse arms back to start in controlled arc.
- Maintain slight elbow bend throughout.
- Keep shoulders retracted and core engaged.
Coaching Tips
Form Cues
- Hug a tree
- Squeeze at bottom
- Elbows fixed
- Chest out
- No shoulder shrug
Breathing
Inhale during the release phase; exhale and brace core while pulling handles together.
Tempo
3-1-2
Range of Motion
Start with arms extended high at sides; end with hands meeting at hip level in full adduction, elbows soft.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Stop if shoulder strain occurs
- Maintain neutral spine to protect back
- Use lighter load for beginners
Spotting
Spotting not required; use machine safeties if needed for heavy sets.
Common Mistakes
- Using momentum to swing
- Locking elbows
- Rolling shoulders forward
- Incomplete stretch at top
When to Avoid
- Shoulder impingement
- Acute elbow pain
- Pectoral strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate thoracic mobility
Build Up First
- Basic cable machine familiarity
- Proper posture maintenance
Also known as
High Cable Fly, High-to-Low Cable Crossover, Lower Chest Cable Fly
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