Low Cable Chest Fly
Low cable crossover that brings your hands upward and emphasizes the upper chest.
- Primary muscleChest
- Also worksFront delts
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Chest
- Front delts
- Cable machine
How to do the Low Cable Chest Fly
4 steps, in the order you do them.
- Set the pulleys to the lowest position, take a handle in each hand and stand in the center with one foot forward.
- With your elbows slightly bent, sweep your hands up and forward in an arc until they meet at chin height.
- Squeeze your upper chest for a second at the top.
- Lower your arms with control along the same path to the sides of your hips.
Muscles worked
Common Low Cable Chest Fly mistakes
What goes wrong most often when you do the Low Cable Chest Fly, and how to fix it.
Your hands rise above your head.
Stop your hands at chin height. Higher than that works the shoulder, not the chest.
Your elbows bend and the move turns into a curl.
Keep your elbows almost straight and lift with your arms in an arc, from your hips to your chin.
Your back arches to lift your hands.
With one foot forward, squeeze your abs and glutes and keep your torso still as you lift.
Alternatives to the Low Cable Chest Fly
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Experienced3 × 12–15
- Rest1:15 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Chest specialization | Intermediate and advanced | 3 × 12–15 | 1:30 |
| Body part split 5 days | Advanced | 3 × 12–15 | 1:15 |
| Arnold split 6 days | Advanced | 3 × 12–15 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Low Cable Chest Fly
- Chest specialization4 days · 70 min · Intermediate and advancedSee routine →
- Body part split 5 days5 days · 75 min · AdvancedSee routine →
- Arnold split 6 days6 days · 80 min · AdvancedSee routine →
More chest exercises
Machine Chest FlyChest · Machine
Cable Crossover FlyChest · Cable machine
Single Arm Cable Crossover FlyChest · Cable machine
TRX Chest PressChest · Bodyweight and other
Frequently asked questions
What muscles does the Low Cable Chest Fly work?
The Low Cable Chest Fly works mainly the chest. It also works the front delts.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 15 reps with 1 minute and 15 seconds of rest.
Which routines include the Low Cable Chest Fly?
It appears in 3 of the 36 Mobbe routines, such as Chest specialization, Body part split 5 days, and Arnold split 6 days.