Exercise guide
Cable Kneeling High To Low Fly
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
This isolation movement targets the lower fibers of the pectoralis major and the anterior deltoids by utilizing a high-to-low pulling angle. The kneeling position lowers your center of gravity, reducing the ability to use momentum and forcing greater core engagement and chest isolation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set both cable pulleys to the highest setting and attach D-handles.
- Kneel in the center of the cable crossover machine, either on both knees or in a half-kneeling stance for added stability.
- Grasp the handles with a neutral grip (palms facing each other) and lean your torso slightly forward from the hips.
- Start with your arms extended out to the sides and slightly upward, maintaining a soft bend in the elbows.
How to do it
- Exhale as you pull the handles down and inward in a wide arc toward your lower midsection or hips.
- Squeeze your chest muscles intensely at the bottom of the movement where your hands meet.
- Inhale and slowly reverse the motion, allowing your arms to travel back up to the starting height while maintaining tension.
- Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Keep your shoulder blades retracted and depressed (down and back) throughout the set.
- Maintain a consistent slight bend in the elbows; do not turn the movement into a press.
- Ensure your torso remains stationary; do not rock back and forth to move the weight.
- Stop the upward phase when your hands are roughly at shoulder height to keep tension on the pecs.
Pro tips
- Focus on bringing your inner biceps toward your ribcage rather than just moving your hands to maximize the chest contraction.
- Cross your wrists slightly at the bottom of the rep to achieve a greater range of motion and peak squeeze.
Make it harder
- Incorporate a 2-second isometric hold at the bottom of every repetition.
- Perform the exercise unilaterally (one arm at a time) to increase the demand on your obliques and core stability.
Frequently asked
- What muscles does the cable kneeling high to low fly work?
- The cable kneeling high to low fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable kneeling high to low fly?
- The cable kneeling high to low fly uses cable.
- Is the cable kneeling high to low fly good for beginners?
- The cable kneeling high to low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.