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High Cable Fly


The high cable fly exercise is a dynamic and effective chest workout that targets the upper chest muscles, specifically the pectoralis major. This exercise is typically performed in a cable crossover machine or with adjustable pulleys. To execute the high cable fly, stand upright with a cable handle in each hand, arms extended out to the sides at shoulder height. Maintaining a slight bend in your elbows, bring your hands together in front of your chest, focusing on squeezing your chest muscles as you complete the movement. The controlled motion allows for a deep stretch in the chest muscles on the way back and a concentrated contraction on the way forward. The high cable fly is an excellent addition to any chest routine, helping to sculpt and strengthen the upper chest for a well-rounded and balanced chest development.


  1. Grab onto both of the handles on a cable machine.
  2. With the handles coming from above your head, bring the handles to the middle of your chest.
  3. In a fly range of motion, squeeze your chest, bringing the cables close together.
  4. Hold the position for a second
  5. Return the handles to the default position
  6. Repeat the desired repetitions.

Range of Motion for High Cable Fly

The range of motion for the high cable fly exercise is crucial for maximizing its effectiveness and preventing injury. To perform this exercise correctly, start with your arms outstretched to the sides at shoulder height, maintaining a slight bend in your elbows. As you bring your hands together in front of your chest, focus on maintaining control throughout the movement. Your hands should meet in the center, and your chest muscles should be fully contracted. On the way back, allow your arms to return to the starting position, feeling a deep stretch in your chest muscles. Ensure that your elbows stay slightly bent to protect your joints and avoid locking them out. Maintaining this controlled range of motion ensures that you engage your chest muscles fully and minimizes the risk of straining or injuring your shoulders or arms.

Benefits of High Cable Fly

The high cable fly exercise offers a range of benefits that make it a valuable addition to any chest-focused workout routine. Firstly, it effectively targets the upper chest muscles, emphasizing the pectoralis major clavicular head. This helps create a well-rounded and balanced chest development, improving the aesthetic appearance of the chest. A stronger and more defined upper chest can enhance the overall symmetry of the upper body, contributing to a sculpted and muscular physique.

Secondly, the high cable fly exercise promotes functional strength and stability in the shoulder girdle. The controlled motion required for this exercise engages the shoulder and scapular muscles, improving shoulder health and reducing the risk of imbalances or injuries. Additionally, the exercise recruits stabilizing muscles, such as the serratus anterior and the rotator cuff, which play a vital role in overall shoulder stability and injury prevention. Overall, the high cable fly is a versatile exercise that not only enhances chest aesthetics but also supports shoulder health and overall upper body strength, making it a valuable component of a well-rounded fitness program.


High Cable Fly

Muscle Targets

  • Chest Primary
  • Lats Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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