How to do the Cable High-to-Low Flye
- Stand centered between the pulleys in a split stance, palms forward and arms slightly bent.
- With a slight lean, sweep your arms down and inward toward your lower abdomen.
- Return slowly to the starting position, feeling a stretch across your chest.
Full technique — 7 steps
- Set both cable pulleys above shoulder height and attach single handles.
- Stand centered between the pulleys in a split stance with a slight forward lean.
- Grip the handles with palms facing forward and a slight bend in your elbows.
- Start with arms opened wide and slightly below shoulder height, with your shoulders down and back.
- Sweep the handles down and inward in a hugging path toward your lower torso.
- Bring your hands close together in front of the lower abdomen without turning it into a press.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Decline Flye Harder
Resistance bands
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.
