Chest · Cable
Low Chest Flyes
How to do the low chest flyes, 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
- Fly
- Mechanic
- Isolation
How to do it
Set the handles on two cable stacks to the lowest position. Stand between the stacks, hold the handles, and pull your hands up and together in front of your chest in a wide arc, focusing on the upper chest. Slowly return to the starting position.
- 1Feel a deep stretch in your chest and a strong squeeze at the top of each rep
- 2Keep your shoulders down and arms slightly bent throughout the movement
- 3Maintain constant tension on your pecs as you bring the handles together
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Don't let your elbows lock out or bend too much
- Don't swing your body to generate momentum
Muscles worked
The low chest flyes mainly works the lower chest and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
Low Chest Flyes strength standards
See how your low chest flyes ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM20 lb
Silvere1RM52.5 lb
Golde1RM102.5 lb
Platinume1RM160 lb
Diamonde1RM197.5 lb
Champione1RM227.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the low chest flyes 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 April 2026.