Exercise Library
Pushisolation

HIGH-TO-LOW CABLE FLY

Custom Training: High-to-Low Cable Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Set the pulleys high and bring the handles downward and inward through a controlled chest-height arc.

  2. 2

    Bring the arms together in a controlled arc with a small, fixed elbow bend.

  3. 3

    Open slowly through a comfortable chest stretch without forcing the shoulders backward.

THE STANDARD

Custom Training: High-to-Low Cable Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep the elbow angle consistent and avoid shrugging.

COMMON MISTAKES

  • Using a heavy load that turns the fly into a press.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Cable
High-to-Low Cable Fly — 300WOD Exercise Library