The Cable High-to-Low Fly is a beginner-friendly cable strength exercise that targets the chest, with the shoulders and triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesShoulders, Triceps
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable High-to-Low Fly
Set both cable pulleys to their highest position and select a light load on each side.
Take one handle in each hand with a neutral grip and step forward into a split stance.
Brace your abdominals, hold your torso upright, and keep a slight bend in both elbows.
Sweep both hands down and together in a wide arc until they meet in front of your hips.
Hold the squeeze for a beat without letting the two handles touch.
Let your arms open back out under control until you feel a stretch across the chest, then repeat.
02 The payoff
Why it earns its spot
Holds tension on the pectorals through the full arc, including the shortened position.
Emphasizes the lower chest through a downward adduction path that flat pressing does not reproduce.
Needs no spotter and no bar to unrack, so it programs safely at the end of a session.
03 Don't do this
Common mistakes
Bending and extending the elbows turns the fly into a press, so the triceps take load the chest should carry.
Leaning the torso forward over the front foot increases shoulder joint stress and usually means the load is too heavy.
Banging the handles together at the bottom lets the pecs unload at the point of peak contraction.
Squeezing the handles hard pulls the forearms and biceps in first and blunts the chest contraction.
EGON Put it on record
Track it in EGON.
Log every set of the Cable High-to-Low Fly, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
