# Cable Low-to-High Overhead Flye

A cable fly variation that sweeps both handles from the low pulleys up to meet above your head. Targets the upper chest and front delts through a long upward arc.

- Intermediate · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-upper-chest-crossover/video/male.mp4
- HTML: https://seto.fit/exercises/cable-low-to-high-overhead-flye/

## Muscles worked

- Upper chest: 8/10
- Front delts: 8/10
- Side delts: 5/10
- Serratus anterior: 5/10
- Biceps: 3/10

## How to do the Cable Low-to-High Overhead 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. Continue until your hands meet above your head, ribs pulled down.
4. Slowly lower the handles along the same arc until your arms are out to your sides.

### 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 handle in each hand and feet about hip width apart.
3. Start with your arms spread out to your sides at about shoulder height, elbows slightly bent.
4. Set your ribs down and keep your torso still before starting the raise.
5. Sweep both handles up and inward in a wide arc until your hands meet above your head.
6. Keep the same elbow bend and your torso still throughout the sweep.
7. Lower the handles back along the same arc until your arms are out to your sides at about shoulder height.

## Common mistakes

- Bending and straightening the elbows
- Overarching the lower back
- Turning it into a press
- Using torso swing for momentum
- Stopping the handles at face height

## Form cues

- Sweep up and in
- Slight elbow bend, fixed angle
- Meet above your head
- Keep ribs down
- Keep torso quiet
- Don't press the handles

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good 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.

- **Resistance bands**: [Resistance Band Low-to-High Overhead Flye](https://seto.fit/exercises/resistance-band-low-to-high-overhead-flye/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Incline Resistance Band Flye](https://seto.fit/exercises/incline-resistance-band-flye/) — Beginner
- **This exercise: Cable Low-to-High Overhead Flye — Intermediate**

## Quick answers

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

Primary: Upper chest 8/10, Front delts 8/10. Also works: Side delts 5/10, Serratus anterior 5/10, Biceps 3/10.

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

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. 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 Low-to-High Overhead Flye?

Resistance bands: Resistance Band Low-to-High Overhead Flye.

### What is an easier version of the Cable Low-to-High Overhead Flye?

Incline Resistance Band Flye (Beginner).

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

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