High-to-low cable fly

Bring the arms down and together along an arc from two high pulleys.

The model illustrates the general movement. Adjust the seat and handles to the machine you use.

Level

Basic

Equipment

Cable machine

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Set both pulleys above shoulder height and brace the torso.
2. Bring the hands together in front of the lower chest with soft elbows.
3. Return slowly without jerking the cables.

Common mistakes

• Rocking the torso.
• Turning the fly into elbow extensions.