What is the difference between high and low cable flies?

Low cable flies emphasize the upper portion of the chest and front shoulders, while high cable flies target the lower pectorals.

How heavy should I go on this exercise?

This is an isolation movement rather than a power lift, so use a moderate weight that allows for high repetitions and a full range of motion.

Starting with palms forward and rotating them slightly toward each other as you reach the top provides the best contraction for most lifters.

Master the low pulley cable fly to build upper chest definition. Follow our expert instructions for proper form, common mistakes, and technique tips.

Position the pulleys at the lowest setting on both sides of a cable crossover machine.
Stand in the center of the machine with a staggered stance for stability and grasp the handles with your palms facing forward.
Keep a slight bend in your elbows and lean your torso forward approximately ten degrees.
Breathe out as you sweep your hands upward and inward in an arc toward the midline of your chest.
Bring your hands together at roughly eye level, squeezing your chest muscles at the peak of the movement.
Inhale as you slowly lower the handles back to the starting position along the same wide arc.
Maintain constant tension on the chest throughout the set by not letting the weights touch the stack.

Chest · Chest