Chest · Cable
Cable Kneeling High to Low Fly
How to do the cable kneeling high to low fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Kneel between two high cable pulleys and grip a handle in each hand with arms out and slightly bent. Sweep both handles down and together in front of your hips in an arcing motion, squeezing your chest, then return under control.
- 1Lower and middle chest squeezing as the hands meet low
- 2A wide stretch across the chest at the top
- 3Core braced to keep the kneeling torso upright
Common mistakes
- Bending the elbows to turn it into a press
- Letting the torso collapse forward as you pull down
- Using momentum instead of a controlled arc
Muscles worked
The cable kneeling high to low fly mainly works the lower chest and mid chest, with the lower abs and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Lower AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- LatsMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- Internal RotatorsMinor
Kovo programs the cable kneeling high to low fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.