How to do High-to-Low Cable Fly

High-to-Low Cable Fly is an isolation exercise for the chest: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set the pulleys to a high position and grip the handles
2. Step one foot forward and lean slightly forward, bracing your torso
3. Bend your elbows slightly and maintain this angle
4. Bring your arms down and in, joining them in front of your hips/lower chest
5. Squeeze your lower chest and pause briefly, then open back out under control

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Incline Barbell Bench PressEğimli Bar Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly