Cable Kneeling High-Low Fly
Sculpt your chest with Cable Kneeling High-Low Fly! Target upper & lower pecs for balanced strength & definition. Controlled movements, noticeable results.
The Cable Kneeling High-Low Fly is a compound exercise that mainly works the chest. You'll need: cable handle attachment or cable machine.
Required Equipment
Cable Kneeling High-Low Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Cable Kneeling High-Low Fly Variations and Alternatives
How to do the Cable Kneeling High-Low Fly
Set up a cable machine with the pulleys set high above your head and attach handles to each side.
Select the desired weight on both sides of the cable machine.
Take a handle in each hand and kneel down centrally between the cable towers. Your knees should be slightly apart to maintain balance, and your torso should be upright.
Begin with your arms extended out and above your head, forming a slight bend in the elbows, and your palms facing downwards.
Engage your core and maintain a neutral spine.
Slowly bring the handles down and together in a sweeping arc motion to the level of your chest or slightly lower, while squeezing your chest muscles. Ensure your arms retain the slight bend throughout the motion.
Hold the contraction briefly at the end of the movement.
Slowly reverse the movement to return the handles back to the starting position with control.
Continue the movement for the desired amount of repetitions before taking a break.
Perform the required number of sets for your workout program.
Ensure to keep the motion controlled and avoid using momentum to swing the weights. Adjust the weight according to your fitness level to maintain proper form during the exercise.
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Cable Kneeling High-Low Fly FAQs
What muscles does the Cable Kneeling High-Low Fly work?
The Cable Kneeling High-Low Fly mainly works the chest. The main muscles are the pectoralis major.
What equipment do you need for the Cable Kneeling High-Low Fly?
Cable handle attachment or cable machine.
Is the Cable Kneeling High-Low Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Kneeling High-Low Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Kneeling High-Low Fly variations and alternatives?
Similar exercises include the Band Low Fly, Cable Alternative Fly, Cable Incline Alternative Fly and Cable Kneeling Single-Arm Fly.
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