← Back to library
Last updated February 2, 2026
Media unavailable
chest
Chest Fly (High to Low) (Cable)
Set pulleys high. Pull the handles down and together in front of your waist. This angle targets the lower outer chest.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
front shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the cable pulley to the highest setting.
- Stand in the center of the cable machine with your feet shoulder-width apart.
- Step 2Grab the Handles
- Reach up and grab the handles with an overhand grip.
- Step back slightly to create tension in the cables, keeping your arms extended but not locked.
- Step 3Position Your Body
- Stand tall with your chest up and shoulders back.
- Engage your core to maintain stability throughout the movement.
- Step 4Start the Movement
- With a slight bend in your elbows, pull the handles down and together in front of your body.
- Focus on squeezing your chest muscles as you bring the handles down.
- Step 5Control the Return
- Slowly return the handles back to the starting position, allowing your arms to extend out to the sides.
- Maintain control of the movement and avoid letting the weights pull you back too quickly.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each rep.
- Keep your movements smooth and controlled throughout the exercise.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handles and step forward to disengage from the cables.
- Make sure to adjust the cable machine back to its original position if necessary.