How to Do Cable Flyes for the Lower Chest | Form Guide

Master the high-to-low cable fly to target your lower pectorals. Follow our expert step-by-step guide for better chest definition and strength.

How to Perform

1. Position the pulleys at the highest setting on both sides of the cable crossover machine.
2. Grasp the handles and step forward into a staggered stance to create a stable base of support.
3. Lean slightly forward at the hips while maintaining a flat back and a slight bend in your elbows.
4. Exhale and bring the handles together in a wide arc, moving downward toward your hips.
5. Squeeze the lower chest muscles firmly as the hands meet at the bottom of the movement.
6. Inhale and slowly reverse the motion back to the starting point until you feel a comfortable stretch in your chest.
7. Maintain the same slight bend in your elbows throughout the entire set to ensure the tension stays on the chest.

Common Mistakes

• Pressing the weight downward instead of maintaining a wide flying arc
• Allowing the shoulders to shrug up toward the ears during the contraction
• Using momentum or leaning back to help pull the weight down
• Extending the arms too far back past the shoulders, which risks joint strain

Muscles Worked

Primary movers

• Lower Pectoralis Major

Stabilizers

• Anterior Deltoids
• Serratus Anterior
• Triceps Brachii

Related Guides

• Bench Press — Chest
• Benchpress Dumbbells — Chest
• Bent over Cable Flye — Chest

Lower Pectoralis Major · Chest