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Exercise Profile
  • Target Muscle Group
    Chest
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Standing Low to High Cable Fly Overview

The standing low to high cable fly is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.

The standing low to high cable fly can be tough to overload as it requires a great deal of core stability, so it is probably best used as an accessory movement for those looking to increase their chest muscle mass.

This movement can be included into your chest workouts, push workouts, upper body workouts, or full body workouts.

Standing Low to High Cable Fly Instructions

  1. Set both pulleys as low as possible and select the desired weight.
  2. Grasp both handles with a slightly supinated grip and take a step forward to split the stance.
  3. Press the handles to lockout while flexing the pecs and extending the elbows.
  4. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while remaining at a 45 degree angle.
  5. Return to the starting position by flexing your pecs and bringing the handles together at chest height.
  6. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Standing Low to High Cable Fly Tips

  1. Imagine you’re trying to hug a tree while completing the exercise.
  2. Don’t squeeze the handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
  3. Avoid touching or banging the handles together at peak contraction to keep constant tension on the intended muscle groups.
  4. Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
  5. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
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