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Last updated February 2, 2026
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chest
Low Fly (Cable)
Set the pulleys to the bottom position. Scoop the handles upwards and inwards until they meet at chest height. Focus on squeezing your upper chest hard at the top.
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
upper 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 machine to the lowest setting and attach the handles.
- Stand in the center of the machine with your feet shoulder-width apart.
- Step 2Grab the Handles
- Reach down and grab the handles with both hands, palms facing up.
- Step back slightly to create tension in the cables while keeping your arms extended.
- Step 3Position Your Body
- Stand upright 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 out and back in a wide arc.
- Focus on squeezing your chest muscles as you bring the handles together.
- Step 5Return to Starting Position
- Slowly return the handles to the starting position with control, keeping a slight bend in your elbows.
- Do not let the weights touch the stack to maintain tension.
- Step 6Repeat
- Perform the movement for the desired number of repetitions, ensuring proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully release the handles and step forward.
- Ensure you maintain your balance as you finish the exercise.