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Cable Kneeling High to Low Fly

Cable Kneeling High to Low Fly

The Cable Kneeling High to Low Fly is a highly effective exercise that targets the muscles in your chest, shoulders, and upper back. It is a variation of the traditional fly exercise, but with the added benefit of resisting against the cable machine's tension. This exercise can be performed both at home and in the gym, as long as you have access to a cable machine or resistance bands. To perform the Cable Kneeling High to Low Fly, you need to secure the cable handle or resistance band at chest height. Start by kneeling down, facing away from the cable machine, with the handle held in both hands. Your arms should be extended in front of you, but slightly angled downward. From here, engage your core and maintain good posture throughout the exercise. Begin by pulling the handle down and back, while simultaneously squeezing your shoulder blades together. This motion will bring your hands from a high position near your chest to a low position beside your hips. Focus on feeling the contraction in your chest and upper back muscles as you perform the movement. It's important to control the weight throughout the exercise, rather than relying on momentum or jerking motions. Maintain a slow and controlled pace, and exhale as you bring your hands down, inhaling as you return to the starting position. The Cable Kneeling High to Low Fly can be incorporated into your upper body or chest-focused workouts. It offers the advantage of providing constant tension on the muscles throughout the entire range of motion, leading to greater muscle activation and development. Remember to start with lighter weights or resistance bands and gradually increase as you become more comfortable and proficient with the exercise. Including this exercise in your routine can help enhance your upper body strength, improve posture, and contribute to a well-rounded physique. As always, consult with a fitness professional to ensure proper form and technique before incorporating new exercises into your fitness regimen. Keep challenging yourself and push towards your fitness goals!


  • Start by setting up a cable machine with a low pulley attachment.
  • Kneel down facing away from the machine and grasp the handles with an overhand grip.
  • With your arms extended and slightly bent, bring them up and out to the sides until they are in line with your shoulders.
  • Keep your core engaged and maintain a slight bend in your elbows throughout the exercise.
  • Slowly lower your arms back down to the starting position, resisting the weight of the cable.
  • Repeat for the desired number of repetitions.
  • Make sure to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Start with light weights and gradually increase the resistance as you become more comfortable with the exercise.
  • Focus on maintaining proper form throughout the movement to effectively target your chest and shoulders.
  • Engage your core throughout the exercise to stabilize your body and prevent excessive swaying or leaning.
  • Control the movement and avoid using momentum to ensure that your muscles are doing the work.
  • Breathe out as you bring the cables together in front of your chest and inhale as you return to the starting position.
  • If you find it difficult to maintain balance while kneeling, try performing the exercise in a split stance or while standing.
  • Add variety to your workouts by incorporating different grip positions, such as supine or pronated, to target your muscles from different angles.
  • Include this exercise as part of a well-rounded upper body routine that includes exercises for other major muscle groups.
  • Proper nutrition is important for muscle recovery and growth, so fuel your body with a balanced diet that includes lean proteins, whole grains, and plenty of fruits and vegetables.
  • Listen to your body and adjust the weight and intensity according to your fitness level and individual needs.

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