High-to-Low Cable Fly

Body region

• Chest
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Pectoralis Minor
• Latissimus Dorsi

Holds

• Serratus Anterior
• Rectus Abdominis

Equipment

• Cable Station

Technique

1. Set both pulleys above head height and take a handle in each hand.
2. Step forward into a split stance with a slight forward lean and arms open wide.
3. With a soft bend in the elbows, sweep the handles down and in until they meet in front of your hips.
4. Let the arms rise back up and out slowly to the start.

Cues

• Keep the elbow angle the same from start to finish.
• Aim the hands toward your belt line.
• Keep the chest proud and the shoulders down.

Common mistakes

• Turning the movement into a pushdown by bending the elbows.
• Letting the cables yank the arms back behind the body.
• Rounding the shoulders forward at the bottom.

Alternatives

• Cable Fly
• Decline Dumbbell Fly
• Dip