The Low to High Cable Fly workout is an excellent isolation workout for your pecs and upper chest. For this article, we’ll teach you how to perform this exercise and give you a complete guide to help you get the most out of it. This is a great upper body workout and is a fantastic addition to any fitness routine. It’s also a great way to work on the muscles in your shoulders, as well as to increase your strength and muscle tone.
How To Perform the Low to High Cable Fly
The low to high cable fly is performed with a high pulley cable machine, which can be found at most local fitness stores. If you don’t have access to a high pulley cable machine, then you can use a lower pulley cable machine instead.
1: Stand straight with your feet shoulder width apart.
2: Grip the low pulley with your right hand and the high pulley with your left hand.
3: Pull your arms up, keeping your elbows close to your sides.
4: As you pull the cable up, make sure that your chest is facing slightly upward.
5: Bring your arms back down to the starting position, then repeat the exercise for as many repetitions as you can do without resting.
6: After you’ve finished performing the exercise for the desired number of repetitions, rest for a few seconds before repeating the set.
7: We recommend that you perform the exercise for three sets of 8-12 repetitions, resting for a few seconds in between each set.
Common Mistakes When Doing The Low to High Cable Fly
The most common mistake that people make when performing the low to high cable fly is that they pull too much weight. You need to ensure that you’re pulling just enough weight to work your upper body muscles but not so much that it puts unnecessary stress on your shoulders and neck.
Other Common Mistakes:
1: You are not keeping your elbows close to your sides. If you don’t keep your elbows close to your sides, you will be placing unnecessary stress on your shoulders and back.
2: You are holding your arms too high.
3: You are pulling the cable up too fast.
4: You are not keeping your back flat throughout the entire exercise.
Low to High Cable Fly Alternatives
Admittedly, not everyone has access to a gym that will allow them to perform the low to high cable fly. If you aren’t so lucky, don’t fret, because there are alternative exercises you can do to get the same basic workout done.
Resistance Band Crossover
This is a good exercise that you can do if you can’t perform a low to high cable fly using a cable row machine.
Resistance band crossover is an excellent way to improve the flexibility of your shoulders. It does so by stretching the back deltoids, which help you move your arms away from your body. Your chest constricts and expands with the pulling and pushing of your arms. Your torso will be strengthened, and your upper body will gain mass.
- Attach the center of the resistance band to a pole or a bar behind.
- Facing opposite the pole where the band is attached, hold both ends of the resistance band.
- Stretch the bands and pull both ends together, bringing your hands in front of you.
- Go back to the original position, then repeat the steps.
- Make sure that you feel your chest constricting as you pull the ends of the bands together. This means that you’re giving your chest a good workout.
Flat Bench Dumbbell Fly
The flat bench dumbbell fly is another excellent exercise that works your chest, back, shoulders, and arms. It’s an exercise that helps you strengthen your upper body. It also helps improve your flexibility. The flat bench dumbbell fly is one of the best exercises that you can do if you want to improve your posture.
- Lie on the bench with your feet resting flat on the floor.
- Hold dumbbells with the proper weight on both hands. Then bring them up, straightening your arms while holding the dumbbells in front of you.
- Your arms should be facing straight up.
- Then bring the dumbbells down with both arms while keeping your elbows slightly bent until your shoulders become parallel to the floor.
- Repeat the process until you reach the desired number of reps, or until failure.
The chest dip is an exercise that helps strengthen your upper body. It’s an exercise that helps improve your posture, too. If you don’t have access to a cable row machine to be able to do low to high cable flys, then chest dips can be an exercise to add to your routine to build your chest.
- Grab on to each bar with both your hands.
- Your hands need to be a little distance from the sides of your body. If you can’t use a chest dip machine, then you can use anything that allows you to mimic a chest dip movement, but make sure your hands aren’t too far out.
- Using both hands, all you need to do next is to raise your body, as if you’re doing push-ups.
- If the bars your hands are holding onto aren’t high enough from the ground, you can fold your legs so they don’t touch the ground.
The dumbbell pullover is another great exercise to strengthen your upper body. This exercise is an exercise that needs to be done on a flat bench, a decline bench, or any other type of bench that allows you to perform a pullover. It’s an exercise that works your chest, shoulders, and back.
- First, lie down flat on the bench.
- Make sure your knees are bent and your feet are flat on the floor.
- Hold one end of the dumbbell with both hands straight in front of you.
- Slowly move your arms backward above your head until your arms are parallel to the floor.
- Then move your arms (while holding the dumbbell) back in front of you until your arms become perpendicular to the floor.
- Repeat this process until you complete the required number of reps, or until failure.
The chest is one of the most important parts of your body, and anyone serious about building muscle should always incorporate exercises targeting the chest area.
That being said, the low to high cable fly is one of the best workouts to improve your chest. However, not everyone has access to the right equipment. If you’re one of those people, you can do some of the alternative exercises listed above to make sure that you’re not missing out on chest day.
We guarantee: these workouts are among the best for your chest, arms, and shoulders, and you’ll really be missing out by skipping on them!