Cable Low-to-High Overhead Flye — how to, muscles worked, alternatives

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

Stand between the cable machines, holding a handle in each hand.
With a slight bend in your elbows, sweep handles up and inward.
Continue until your hands meet above your head, ribs pulled down.
Slowly lower the handles along the same arc until your arms are out to your sides.

Full technique — 7 steps

Set both cable pulleys to the lowest position and attach single handles.
Stand centered between the pulleys with a handle in each hand and feet about hip width apart.
Start with your arms spread out to your sides at about shoulder height, elbows slightly bent.
Set your ribs down and keep your torso still before starting the raise.
Sweep both handles up and inward in a wide arc until your hands meet above your head.
Keep the same elbow bend and your torso still throughout the sweep.
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

Substitutes by equipment

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

Resistance bands

Resistance Band Low-to-High Overhead Flye Easier

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 Beginner
This exercise Cable Low-to-High Overhead Flye Intermediate

Too hard for now? Start with the Incline Resistance Band Flye.

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.