Chest · Fly
Low-to-High Cable Fly
The Low-to-High Cable Fly mainly trains your chest. Also working: front delts.
Both cables
Standing, light pull
How to do it
- Take a step forward from the machine, hands beside your hips
- Elbows slightly bent, chest up
- Bring your arms together in an arc, forward and up to shoulder height
- Hold briefly at the top, then open slowly
Coach’s tip
The low-to-high arc hits the upper chest: the complement to the regular fly. Go much lighter: as soon as your shoulders creep up toward your ears, your traps and neck take over.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles, palms facing forward and up
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (fly). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Low-to-High Cable Fly work?
Mainly the chest. The front delts help.
How do I set up the cable machine for the Low-to-High Cable Fly?
Pulley: Both pulleys at the bottom. Grip: Single handles, palms facing forward and up.
Can I do the Low-to-High Cable Fly on a single cable tower?
Not like this. The Low-to-High Cable Fly needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Single-Arm Cable Fly and Single-Arm Cuff Fly instead.
What can I do instead of the Low-to-High Cable Fly?
For the same movement: Cable Fly, Lying Cable Fly and Single-Arm Cable Fly. In DCFT you swap with one tap.
DCFT
The Low-to-High Cable Fly in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.