What is the difference between low cable fly and high cable fly?

Low cable fly starts with cables set low and pulls upward to emphasize the upper chest fibers, while high cable fly starts with cables set high and pulls downward to target the lower chest. The angle of resistance determines which portion of the pectoralis major receives the most tension.

Should my hands touch at the top of a low cable fly?

Your hands should come together at upper chest height but do not need to touch or cross over. Bringing the handles to meet in front of your upper chest provides sufficient contraction of the upper pectorals without requiring additional range that may compromise shoulder positioning.

How far back should I let my arms go on low cable flies?

Lower your arms until you feel a stretch across your chest, typically when your hands are slightly behind your torso in line with your shoulders. Going further back does not increase chest activation and places excessive stress on the anterior shoulder capsule.

Low Chest Fly (Cable)

The low chest fly is a cable exercise that targets the upper chest fibers by pulling the handles upward and together from a low starting position. It suits lifters looking to develop the clavicular head of the pectoralis major with constant tension throughout the movement.

Muscle group: Chest
Primary muscles: chest
Equipment: Cable

How to do the Low Chest Fly (Cable)

Set both cable pulleys to the lowest position and attach D-handles to each side.
Grasp a handle in each hand and step forward into a staggered stance, positioning yourself centered between the cables with arms extended down and slightly back.
Maintain a slight bend in your elbows and keep your chest up as you pull both handles upward and together in a wide arc until your hands meet at upper chest height.
Squeeze your chest at the top of the movement, then slowly reverse the motion under control to return to the starting position.

Form tips

Keep the same elbow angle throughout the entire range of motion rather than bending or straightening your arms.
Focus on pulling with your chest rather than your shoulders by keeping your shoulder blades down and back.
Control the eccentric portion by resisting the weight as your arms lower instead of letting the cables pull your hands back quickly.

Common mistakes

Bending the elbows excessively during the concentric phase turns the fly into a pressing movement and reduces chest isolation.
Starting with arms too far back hyperextends the shoulder joint and increases injury risk without improving chest activation.
Using momentum by rocking the torso forward shifts tension away from the chest and reduces time under tension.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo, while strength work typically uses 3 to 5 sets of 6 to 8 reps with heavier loads.

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Frequently asked questions

What is the difference between low cable fly and high cable fly?: Low cable fly starts with cables set low and pulls upward to emphasize the upper chest fibers, while high cable fly starts with cables set high and pulls downward to target the lower chest. The angle of resistance determines which portion of the pectoralis major receives the most tension.
Should my hands touch at the top of a low cable fly?: Your hands should come together at upper chest height but do not need to touch or cross over. Bringing the handles to meet in front of your upper chest provides sufficient contraction of the upper pectorals without requiring additional range that may compromise shoulder positioning.
How far back should I let my arms go on low cable flies?: Lower your arms until you feel a stretch across your chest, typically when your hands are slightly behind your torso in line with your shoulders. Going further back does not increase chest activation and places excessive stress on the anterior shoulder capsule.

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