Standing Exercise Low to High Cable Fly: Guide & Tips

The standing low to high cable fly is a great exercise for targeting the chest muscles. In order to perform the exercise correctly, follow these guidelines and tips. Additionally, there are a few variations of the exercise that can be performed to target different areas of the chest muscles.

Standing Low to High Cable Fly

The Low to High Cable Fly is a great exercise for working the chest muscles. This exercise can be performed with a variety of cables, including a standard cable machine, resistance bands, or even TRX suspension training straps.

To set up for this exercise: Start by attaching a cable to a low pulley and another cable to a high pulley. Next, position yourself between the two pulleys and grasp each cable with your hands. From here, simply extend your arms out to the sides and return to the starting position. Be sure to keep your core engaged throughout the entire exercise to avoid using momentum to swing your arms.

This exercise can be performed for reps or timed sets. For an added challenge, you can increase the weight of the cables or slow down the tempo of the movement. The Low to High Cable Fly is an excellent exercise for developing strong, defined chest muscles.

Guide

Low to High Cable Flyes – Begin by adjusting the cable pulleys to the lower setting. Attach the appropriate resistance to the pulley and hold the handle with your palms facing each other. Step forward so that there is tension on the cable and your arms are extended straight out in front of you at shoulder level.

This will be your starting position. From here, exhale and slowly bring your hands up and together until they meet over your head. At the top of the movement, flex your pecs hard and hold for a second before returning to the starting position. Be sure to keep your core tight and moving only at the shoulder joint throughout the exercise. Low to High Cable Flyes are an excellent exercise for developing both size and definition in the chest muscles.

Tips

Low to High Cable Flies are a great way to work your pecs, especially if you are looking for a move that will really target the inner chest.

To do this exercise, start by setting the pulleys of a cable machine to their lowest setting. Attach a single handle to each pulley, and then grasp each handle with an overhand grip. Step forward so that there is tension on the cables, and then begin the exercise by drawing your hands up and in towards each other, as if you were trying to hug someone. Pause for a moment at the top of the move, and then return to the starting position. Repeat for 12-15 reps.

Variations

Low to High Cable Fly – This variation will help you work on explosiveness and control. Start with the cable at a low setting and fly up to catch it at a high setting. Be sure to keep your core engaged and land softly to maintain control.

High to Low Cable Fly – This variation is great for working on control and balance. Start with the cable at a high setting and fly down to catch it at a low setting. Be sure to keep your core engaged and land softly to maintain control.

Crossover Low to High Cable Fly – This variation is great for working on explosiveness, control, and balance. Start with the cable at a low setting and crossover to catch it at a high setting. Be sure to keep your core engaged and land softly to maintain control.

Muscles Used

Low to high cable flys are a great way to work your pecs, delts, and upper back. To start, set the cables at about shoulder height. With a light weight in each hand, extend your arms out to the side, maintaining a slight bend in your elbows. From there, slowly bring your hands together in front of your body, keeping your palms facing each other as you go. As you reach the midpoint of the movement, squeeze your chest muscles and hold for a second before returning to the starting position.

This exercise can be performed with a variety of weights and repetitions depending on your fitness level. Give it a try next time you’re looking for a challenging workout!