About this exercise
A cable fly performed from a kneeling position with the pulleys set high, drawing the cables downward and inward to emphasize the lower and middle chest. Kneeling removes lower-body drive and forces the chest to do all the work.
Cable Kneeling High to Low Fly
Step by step instructions, muscle activation and variants for the Cable Kneeling High to Low Fly.
MediumMiddle chestLower chest
How to Perform
- Set both cable pulleys to the highest position and attach D-handles
- Kneel in the center of the cable crossover machine with one knee down and the other forward, or both knees on the ground
- Grasp a handle in each hand with arms extended slightly above shoulder height
- With a slight bend in your elbows, draw your hands downward and inward in a wide arc until they meet in front of your lower chest
- Squeeze your chest muscles at the point of convergence
- Slowly reverse the movement, returning your arms to the starting position under control
- Keep your core braced and torso upright throughout
Muscle Activation
Primary
Middle chestLower chest
Secondary
Front shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Cable Kneeling High to Low Fly
The Cable Kneeling High to Low Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.