High Fly (Cable)

Chest isolation exercise using high cable pulleys to target the lower and middle chest from an overhead position.

Instructions

1. Set the cable pulleys to the high position and stand in the center between the two cables.
2. Grasp a handle in each hand with your arms extended upward at an angle, creating a wide arc.
3. Step forward slightly to create tension on the cables.
4. Keep a slight bend in your elbows and bring your hands together in front of your body in a downward arc.
5. Your hands should meet at or below chest height at the peak of the movement.
6. Squeeze your chest muscles at the bottom of the movement.
7. Slowly return to the starting position with control, maintaining the slight bend in your elbows throughout.
8. Repeat for the desired number of repetitions.

Tips

• This variation targets the lower chest more effectively than standard cable flyes
• Maintain a slight bend in your elbows throughout to reduce stress on the shoulder joints
• Focus on moving through the chest muscles rather than arm strength
• Keep your core engaged and avoid leaning forward excessively
• This works well as an accessory movement following chest pressing exercises