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. 

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 flys. Similarly, the range of motion is constant, boosting muscle growth. These factors make cable flys slightly better than bench presses. 

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 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. 

Standing Low to High Cable Fly Video