High Cable Fly

Setup

1. 01Set both pulleys above shoulder height and attach single handles.
2. 02Grab a handle in each hand and step forward into a split stance.
3. 03Lean the torso slightly forward with the chest up.
4. 04Start with arms wide and slightly bent, feeling a stretch across the chest.

Execution

1. 01Sweep both handles down and together in front of the hips or lower chest.
2. 02Keep the slight elbow bend fixed through the whole arc.
3. 03Squeeze the pecs hard for a beat as the hands meet.
4. 04Return along the same arc until the chest is fully stretched.

Checkpoints

• -Hands travel high to low, finishing near hip or lower-chest height.
• -Shoulders stay down and back rather than rolling forward.
• -Torso angle stays constant; no rocking to move the weight.
• -Tension stays on the cables at the stretched position.

Common mistakes

• -Bending the elbows and pressing instead of flying.
• -Letting the stack pull the shoulders forward at the stretch.
• -Using momentum from the torso to swing the handles together.
• -Stopping short of the squeeze at the midline.