At some point or the other, many of us have gone through the insufferable agony of doing multiple chest workouts without any fruitful results. No matter how high the motivation is, the sequel is always disappointing. If you’re someone who fits the description described previously, stay tuned to know more about the wonder of low to high cable fly.

What is a Low to High Cable Fly?

People with affection towards gyming and body-building understand the majority’s fascination with bigger pecs. However, at the same time, they also understand how difficult it is to build chest muscles. A love-hate relationship exists between a man and his chest muscles

Low to high cable fly is a unique exercise that targets the pectoral muscles in the chest while simultaneously mobilizing the muscles in the upper back and shoulders. Recently, the astounding effects of low to high cable fly have garnered attention from bodybuilders, and more people have started to include it in their workout plans. 

Yet, some people complain that the exercise does not work for them. The mystery behind it is relatively simple; the form is incorrect. It’s crucial to adopt the correct disposition for the exercise to work and affect the muscles. If an individual fails to do so, no matter how many hours they spend doing the activity, the results will always be null. 

What Makes Low to High Cable Fly Different from Bench Presses? 

No workout in any gym is complete without a bench press. The fact is enough to convey the importance of the particular exercise to the readers. However, the question is; does the bench press deserve the love and recognition it receives? It most certainly does, it’s a great exercise that shows lucrative results, yet it doesn’t work for everyone. 

Bench pressing on a daily basis would raise the movement’s frequency and volume, as well as give us additional opportunities to perfect our technique. Different variation in bench press also targets chest muscles best but this exercise is not recommended if the lifter is prone to injuries and/or cannot exercise consistently seven days a week. 

Moreover, there is a risk of injuries due to weight imbalance, muscle pull or strain, etc. The more the bench press is done, the more the exercise technique becomes. It improves lifting habits, and stamina and imparts evident changes to the chest. We do cable chest workouts standing, and bench press workouts lying on a bench.

What Makes Low to High Cable Fly Different from other Exercises?

Standing cable crossover is the exercise that focuses on the upper chest and the front of the shoulders front which is also called the deltoid. The upper arms, forearms, and core are also engaged in performing this exercise. In this exercise, the arms are pulled forward until the hands come together in front of the chest.

The standing low to high cable fly is a version of the chest fly that strengthens the body’s pushing muscles, such as the chest, triceps, and shoulders. Because it takes a lot of core stability to overload the standing low to high cable fly, it’s probably best employed as an additional action for people aiming to bulk up their chest muscles.

Both the exercises target the upper chest muscles, but sometimes low to high cable fly scores higher points. Bench presses can often be strenuous for the shoulder muscle, whereas it is not the case with cable chest fly.

Similarly, in low to high cable flies, the range of motion is constant, boosting muscle growth. These factors make cable flys slightly better than bench presses. This exercise can be included in any cable chest workouts, upper body workouts, push workouts, or full-body workouts.

Is Low to High Cable Fly a part of Cable Chest Workout?

If we see effective exercises for building chest muscles and increasing chest size, cable chest workouts will perform the best. There Low to high cable fly is also a part of these workouts along with many other effective ones. Middle chest fly, high to low chest fly, even press and single-arm cable press are some of the effective exercises that focus on the upper, lower, and middle parts of the chest. 

A low to high cable workout is also a cable chest workout with the movement of hands from low to high. People prefer using a cable fly machine for a smooth exercise. By targeting the pectoralis muscles, the fly machine is great for improving chest strength and muscle mass. 

What Makes Low to High Cable Fly Different from Cable Crossovers?

When it comes to shaping and increasing the size of your chest, many people opt for the traditional exercise for it, the bench press. The cable crossovers are often neglected, despite the fact that it is an excellent workout for strengthening your entire chest and has several benefits that other traditional exercises like bench press does not.

If you don’t like laying on the bench and lifting plates or dumbbells up and down, the cable crossover can be precisely what you need. On each side of the front of your chest, you have two sets of pectoral muscles: the pectoralis major and minor. Cable crossovers target them well.

How to Do the Exercise? 

As stated previously in the article, it’s essential to have proper form while performing the exercise; it makes or breaks you. Keeping this in mind, we contacted an expert who guided us on the correct way to carry out the activity. 

  1. Find assistance if it’s the first time doing the exercise. Check the height of the pulley and adjust accordingly. Remember, the correct disposition of the body is crucial. 
  2. Grip the handles tightly and move forward until the ropes feel tight and the weights utilized don’t touch the rest of the pile. 
  3. Once the previous step is done, stabilize yourself and push both the handles towards the center of the chest with full force. 
  4. Hold for a while, then push the pulleys backward, thoroughly working your shoulder blades. Repeat the motion for as long as you want. 

Tips for Proper Form:

Remembering the tips and tricks while doing the exercise can help an individual cancel out chances of error. 

  1. Ensure that the hands come under the chest when stretching the pulleys towards the center. It offers maximum resistance and works the muscles efficiently. 
  2. Don’t lean your head towards the neck or look downwards. Make sure the neck is positioned forward to achieve the correct form. 
  3. Last but not least, don’t try to hasten the process. Take it slow and steady to enjoy a maximal outcome. 

What Are the Alternatives?

The gym may not be easily accessible to everyone, yet the desire to have a well-built chest is there. In such scenarios, alternatives come in handy and allow the individual to start their journey towards their goal. 

One of the first alternatives is resistance bands. They are readily available in the market and can be installed in the home for daily workouts. It’s cheap, convenient, and provides a similar experience. If the gym is not well-equipped, the alternatives include a bench press, chest dips, etc. 


For someone looking to work solely on chest muscles, low to high cable fly is an excellent option that offers a wide range of motion to the pectoral muscles. It may be slightly tricky for some people to get a hold of the exercise and perform it in an intended manner. Nevertheless, the hard work doesn’t go in vain. Motivate yourself, focus and enjoy the endpoint.