Low Fly (Cable)

An isolation exercise that targets the lower chest by bringing the arms together against cable resistance from a low position.

Instructions

1. Set both cable pulleys to a low position and attach single-handle attachments.
2. Stand in the center of the machine with one foot forward for stability.
3. Grasp the handles with a slight bend in your elbows, arms at shoulder height or slightly lower.
4. Bring both arms together in front of your body in an arc motion, flexing your chest.
5. Pause briefly at the top when your arms meet, squeezing your lower chest.
6. Return to the starting position in a controlled manner, feeling the stretch across your chest.

Tips

• Maintain a slight elbow bend throughout the movement to reduce joint stress.
• Focus on moving your elbows rather than just your hands to maximize chest activation.
• Control the eccentric portion of the movement to maintain constant tension.
• Keep your torso upright and avoid excessive forward lean.
• Use a weight that allows full range of motion with proper form.
• The low angle emphasizes the lower and inner chest fibers.