Cable Kneeling High to Low Fly
The movement targets the lower and middle portions of the chest thanks to the cable's constant resistance.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Kneel in the center of the cable station and set both upper pulleys to the highest position. Take a small step forward and brace your core.
- 02
Grip the handles with a slight bend in your elbows, pull your shoulder blades back and down slightly, and keep your chest up.
- 03
Pull the handles in a controlled arc from high to low and forward until your hands meet in front of your body at hip height, and squeeze your chest muscles hard.
- 04
Pause briefly at the bottom without letting your shoulders rise toward your ears.
- 05
Slowly return your hands to the starting position along the same arc, maintaining a slight bend in your elbows throughout the movement.
How to get started at the gym
§ 03 · SisuLiftCable Kneeling High to Low Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the same bend in your elbows and think of your hands moving in a hugging arc rather than pushing with straight arms. Do not let your lower back arch; keep your hips and sides braced and maintain core tension throughout the entire set.
The movement targets the lower and middle portions of the chest thanks to the cable's constant resistance.
More exercises: Chest
§ 05 · Same muscles
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