Standing Low To High Cable Fly: Video Tutorial & Exercise Guide
| Workout | Standing Low To High Cable Fly |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Cable |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Standing Low To High Cable Fly: Video Tutorial & Exercise Guide
Standing Low to High Cable Fly: Step-by-Step Guide
- Step 1: Set the pulleys on a cable machine to the lowest position. Stand between the stacks and grab a handle in each hand with an underhand grip (palms facing up), with your arms extended slightly in front of your thighs.
- Step 2: Step forward to create tension on the cables and position your feet shoulder-width apart, keeping a slight bend in your knees. Your arms should be slightly bent at the elbows, and your chest up, with your core engaged.
- Step 3: Begin the movement by lifting your arms in a wide arc, bringing the handles up and in front of your chest. Focus on squeezing your chest muscles at the top of the movement.
- Step 4: Continue lifting until your hands meet at chest level, with your arms still slightly bent. Hold for a brief moment, squeezing your chest.
- Step 5: Slowly lower the handles back down to the starting position, controlling the weight as you return to the initial stance. Repeat for the desired number of reps.
Standing Low to High Cable Fly: Overview
The standing low to high cable fly is an isolation exercise that targets the upper part of the chest (pectoralis major) and helps build strength, muscle mass, and definition. By starting low and bringing the cables upward in a wide arc, the exercise emphasizes the upper chest while also engaging the shoulders.
This exercise is perfect for those looking to build a fuller chest, as it works the upper pectorals and improves overall chest shape. It also enhances shoulder stability by using the cable system's constant tension throughout the range of motion.
Standing Low to High Cable Fly: Benefits
The standing low to high cable fly primarily targets the upper chest, which can help create a more defined, fuller chest appearance. The upward movement focuses on the pectorals, while also engaging the front deltoids (shoulders) and serratus anterior.
This exercise also helps improve chest definition by allowing you to work the upper chest muscles in a controlled and isolated manner. The cable machine provides constant tension throughout the entire movement, promoting better muscle activation and development.
Additionally, the standing position engages your core and stabilizer muscles, which improves balance and posture. It’s a great exercise for building upper body strength while enhancing shoulder mobility and stability.
Standing Low to High Cable Fly: Pro Tips & Advanced Techniques
Focus on keeping a slight bend in your elbows throughout the entire movement to prevent shoulder strain. Squeeze your chest muscles at the top of the movement, and avoid using momentum to lift the cables. For an added challenge, try holding the peak contraction for 1-2 seconds before slowly lowering the cables back down. Ready to shape your chest? Let’s fly!
Standing Low to High Cable Fly: Progression Plan
Beginner
Intermediate
Advanced
Standing Low to High Cable Flys: Frequently Asked Questions (FAQs)
What muscles do Standing Low to High Cable Flys target?
+This exercise primarily targets the upper chest (pectoralis major) while also engaging the shoulders and core for stability.
Are Standing Low to High Cable Flys suitable for beginners?
+Yes, this exercise is suitable for beginners, but it’s important to start with lighter weights and focus on mastering the form. Maintaining control throughout the movement is key to maximizing chest activation.
How can I make Standing Low to High Cable Flys more challenging?
+To increase the difficulty, use heavier weights, slow down the tempo, or add a pause at the top of the movement. You can also perform supersets with other chest exercises for an intense chest workout.
How often should I include Standing Low to High Cable Flys in my routine?
+Include this exercise 1-2 times per week as part of your chest workout. It pairs well with other pressing movements like incline presses or push-ups for a balanced chest workout.
What common mistakes should I avoid when doing Standing Low to High Cable Flys?
+Avoid using too much weight, which can lead to improper form and excessive momentum. Focus on slow, controlled movements and keep a slight bend in your elbows to protect your shoulders.
