# Cable Low-to-High Flye

A cable fly variation targeting the upper chest through an upward sweeping adduction pattern. Useful for lifters wanting more clavicular pec work without heavy pressing.

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

## Muscles worked

- Upper chest: 10/10
- Front delts: 5/10
- Abs: 3/10

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

1. Stand between the cable machines, holding a handle in each hand.
2. With a slight bend in your elbows, sweep handles up and inward.
3. Feel a stretch across your chest as you lower handles back down slowly.
4. Keep your shoulders down and relaxed throughout the movement.

### Full technique — 7 steps

1. Set both cable pulleys to the lowest position and attach single handles.
2. Stand centered between the pulleys with a split stance and a handle in each hand.
3. Start with arms slightly out to your sides, palms facing forward or inward, and a slight bend in your elbows.
4. Keep your shoulder blades set without shrugging upward.
5. Sweep both handles up and inward in a wide arc until your hands meet around upper chest height.
6. Squeeze your chest at the top without turning the movement into a press.
7. Lower the handles back along the same arc until you feel a stretch across the chest.

## Common mistakes

- Bending and straightening the elbows
- Shrugging shoulders during the sweep
- Turning it into a press
- Letting handles drift too low
- Using torso swing for momentum

## Form cues

- Sweep up and in
- Slight elbow bend
- Keep shoulder blades set
- Meet at upper chest
- Don't press the handles

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 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.

- **Resistance bands**: [Incline Resistance Band Flye](https://seto.fit/exercises/incline-resistance-band-flye/), [Resistance Band Low-to-High Overhead Flye](https://seto.fit/exercises/resistance-band-low-to-high-overhead-flye/)
- **Weight plates**: [Incline Svend Press](https://seto.fit/exercises/incline-svend-press/)
- **Dumbbells**: [Incline Dumbbell Svend Press](https://seto.fit/exercises/incline-dumbbell-svend-press/)

## Quick answers

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

Primary: Upper chest 10/10. Also works: Front delts 5/10, Abs 3/10.

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

Muscle growth: 3–4 sets of 8–12 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 Low-to-High Flye?

Resistance bands: Incline Resistance Band Flye, Resistance Band Low-to-High Overhead Flye. Weight plates: Incline Svend Press. Dumbbells: Incline Dumbbell Svend Press.

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

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