Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Low-to-High Cable Fly

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Cable station

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Pulleys at the lowest setting
  2. 2Sweep up to eye level
  3. 3Lead with your pinkies, palms up

Most common mistake

Shrugging the shoulders up as the hands rise.

Watch a demo

Good for

  • Top 10 for chest
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Incline Machine Pressvs Incline Dumbbell Press
A
For chest
#5 of 32
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

Steady cable tension angled up toward the upper chest, with less load in the stretch than a classic fly.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SPec DeckMachine
  • AIncline Machine PressMachine
  • AMachine Chest PressMachine
  • SCable FlyCable

Takes

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needed to post
280