High Cable Chest Fly


Pro Tip

Squeeze your chest while driving your arms forward and down for added benefit.


How To

  1. Stand between two cables positioned above shoulder level, gripping them with your palms facing forward.
  2. Exhale and bring your arms forward and down, keeping them straight.
  3. Continue until just before your hands would touch.
  4. Inhale and allow your arms to raise, returning to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Obliques

Outer sides of your abdomen.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.


Equipment

Far Pulley Towers

If no other options are available, you can use close pulley towers instead. However this is not preferable.

Single Grip Handles

Some exercises may require you to use only one handle. Pay close attention to the animation to verify the number of handles needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment