Cable Kneeling High to Low Fly
Perform the Cable Kneeling High to Low Fly to target your chest and shoulders effectively. Start by kneeling in front of a cable machine with the cable set at a high position.
- Grab the cable handle with one hand, keeping your arm extended above your shoulder.
- Engage your core and pull the cable down and across your body in a wide arc.
- Return to the starting position with control and repeat for the desired number of repetitions.
How to perform the Cable Kneeling High to Low Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Kneeling High to Low Fly using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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