High-to-Low Cable Fly

Fly from high cables, bringing the hands down and toward the center.

• Isolation
• Cable
• Beginner

How to do it

• Set the cables high, one step forward, and bring the hands down and toward the center
• Keep a fixed bend in the elbows throughout the arc
• Open until you feel the chest stretch and bring the hands together squeezing

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Open for 2 s under control, bring together and squeeze 1 s in the middle

Common mistakes

• Bending and straightening the elbows like a press
• Letting the cable go slack as the hands rise

Muscles worked

Primary

• Chest

Alternatives

• Cable Crossover
• Chest Fly / Pec Deck
• Incline Dumbbell Press