# Cable High-to-Low Flye

A cable fly variation targeting the lower chest through downward horizontal adduction. Useful for lifters wanting focused pec work without pressing.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-standing-up-straight-crossovers/video/male.mp4
- HTML: https://seto.fit/exercises/cable-high-to-low-flye/

## Muscles worked

- Lower chest: 9/10
- Front delts: 4/10
- Abs: 3/10

## How to do the Cable High-to-Low Flye

1. Stand centered between the pulleys in a split stance, palms forward and arms slightly bent.
2. With a slight lean, sweep your arms down and inward toward your lower abdomen.
3. Return slowly to the starting position, feeling a stretch across your chest.

### Full technique — 7 steps

1. Set both cable pulleys above shoulder height and attach single handles.
2. Stand centered between the pulleys in a split stance with a slight forward lean.
3. Grip the handles with palms facing forward and a slight bend in your elbows.
4. Start with arms opened wide and slightly below shoulder height, with your shoulders down and back.
5. Sweep the handles down and inward in a hugging path toward your lower torso.
6. Bring your hands close together in front of the lower abdomen without turning it into a press.
7. Reverse along the same arc until your chest and shoulders feel a full stretch.

## Common mistakes

- Bending and extending the elbows
- Letting shoulders roll forward
- Standing too upright
- Crossing hands with momentum
- Turning the rep into a press

## Form cues

- Slight elbow bend, fixed angle
- Sweep down and in
- Meet below chest level
- Don't roll shoulders forward
- Hug, don't press

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Decline Flye](https://seto.fit/exercises/dumbbell-decline-flye/)
- **Resistance bands**: [Resistance Band High-to-Low Flye](https://seto.fit/exercises/resistance-band-high-to-low-flye/)

## Quick answers

### What muscles does the Cable High-to-Low Flye work?

Primary: Lower chest 9/10. Also works: Front delts 4/10, Abs 3/10.

### When should I do the Cable High-to-Low Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable High-to-Low Flye?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable High-to-Low Flye?

Dumbbells: Dumbbell Decline Flye. Resistance bands: Resistance Band High-to-Low Flye.

How we rate exercises: https://seto.fit/guides/methodology/

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