High-to-Low Cable Fly

How to perform the High-to-Low Cable Fly

1. Set both pulleys well above shoulder height, take a handle in each hand, and step forward into a staggered stance.
2. Lean the torso slightly forward and start with the arms up and out, elbows fixed in a soft bend.
3. Pulling from high to low targets the lower and inner chest, with cable tension peaking as the arms open at the top.
4. Sweep the handles down and together toward the front of the hips in a wide hugging arc.
5. Squeeze the pecs hard as the hands cross or meet in front of the pelvis at the bottom of the arc.
6. Return slowly to the high stretched position, controlling the load rather than letting it pull the arms back up.

Suggested working range: 12–15 reps. Default progression: double progression.

Common mistakes

• •Setting the pulleys too low so the movement stops targeting the lower and inner chest.
• •Bending the elbows to press the handles down rather than sweeping them in a fixed arc.
• •Standing upright instead of leaning slightly forward to align the arc with the lower chest.
• •Letting the handles yank the arms back up fast instead of controlling the return to the stretch.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.