Cable Low-to-High Fly

oec:cable-low-to-high-fly

A standing cable isolation exercise that targets the upper chest and anterior deltoids by sweeping the handles upward and together.

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Also called: Low Pulley Cable Fly, Cable Low Fly, Low-to-High Cable Fly, Low Cable Crossover, Cable Fly Upper Chest

How to do it

Set both pulleys to the lowest position on a dual-cable column station and attach single D-handles.
Grasp a handle in each hand with palms facing forward and slightly upward.
Take a step forward into a staggered stance to create tension on the cables, keeping the chest tall and a slight bend in both elbows.

Brace your core and maintain a fixed, slight bend in the elbows.
Sweep your hands upward and inward along an arc, bringing them together around upper-chest or neck height.
Squeeze your upper chest firmly at the top of the contraction for a brief pause.
Lower the handles slowly back along the same path under control until you feel a comfortable stretch across the chest.

Exhale as you bring your hands upward together; inhale as you lower them under control.

Turning the movement into a bicep curl by flexing and extending the elbows.: Lock a slight bend into your elbows at the start and keep that joint angle fixed throughout the entire rep.
Using excessive momentum and swinging the torso forward and backward.: Adopt a stable staggered stance, brace your midsection, and keep your torso stationary.
Shrugging the shoulders upward toward the ears during the fly.: Keep your shoulder blades depressed and engage the chest rather than the upper trapezius to drive the motion.

Avoid over-extending behind the shoulder joint in the bottom position if you experience anterior shoulder discomfort.

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