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Seated Low to High Cable flys are INSANELY EFFECTIVE at targeting the Upper Chest They actually might be the SINGLE BEST exercise at doing so outside of a really well-built Incline Machine Press And the best part is: You can do them at basically any gym in the world

Dean Turner

126,903 subscribers

39,760 views • 8 months ago •via X (Twitter)

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15 Comments

Ray Cistman8 months ago

I decided to drag a bench across the gym for this yesterday. (None chain Small gym) I’ve woken up at 7am (uk) and it’s hit parts of my chest I have not hit hard for a long time. I left the bench there, as it gathered attention from other people there. I’ve started the trend..

Jack Flash8 months ago

Two things 1) agreed. Great exercise. I used to use this one when I trained at home with my functional trainer 2) Ted Lasso!!!!!!

Paul8 months ago

I hide in the bushes until the cables and incline bench are free and then I attack 🐅

Brettski8 months ago

Aww yee

Unknown8 months ago

The problem, my friend, is to find a bench and then be able to place it amongst all those asking constantly- how many sets remaining? And then again taking it away to clear the way. I don’t know if this much hassle is worth the additional benefits over the standing version.

KMLift8 months ago

One thing I noticed and could just be me and how I had it set up. Using the D handles I found way more bicep engagement, cuffs seemed to completely fix it.

Dean Turner8 months ago

Cuffs are an awesome option

Ankur Gupta MD PhD8 months ago

@KMlifts8 What are cuffs in this context? Are they same as, say, versa gripps?

Dean Turner8 months ago

@KMlifts8 Ankle cuffs Will post vid tomorrow

Jeff Adams8 months ago

Love this set up. Is there an optimal incline bench angle?

Dean Turner8 months ago

Probably 75-90°

Ciarán8 months ago

Would dumbells have the same effect?

Dean Turner8 months ago

No because they’d be hardest at the top

Anthony Middleton8 months ago

Been trying this with bands in my home set up but don’t feel it as much as a I should. Bad form maybe, or just a poor replacement for cables?

Dean Turner8 months ago

Poor replacement for cables

Related Videos

One of the BEST Upper Chest exercises known to man is the Seated Low to High Cable Fly These are right up there with Incline Machine Press and Incline Smith Press, folks And this right here is EXACTLY how your reps should look: (Video - Terrence Ruffin)

One of the BEST Upper Chest exercises known to man is the Seated Low to High Cable Fly These are right up there with Incline Machine Press and Incline Smith Press, folks And this right here is EXACTLY how your reps should look: (Video - Terrence Ruffin)

Dean Turner

48,248 views • 5 months ago

Chest day 🔥 Started with incline machine chest press to build the upper chest. Then hit the flat machine chest press to pack on mid-chest mass. Finished with high-to-low cable flys to target the lower chest, focusing on the stretch and full contraction. #workout #chest #gym

Chest day 🔥 Started with incline machine chest press to build the upper chest. Then hit the flat machine chest press to pack on mid-chest mass. Finished with high-to-low cable flys to target the lower chest, focusing on the stretch and full contraction. #workout #chest #gym

Elijah Baier

31,717 views • 11 months ago

Would you guys like to see what a set of Seated Low to High Cable Flys with EXCELLENT technique looks like??? If yes…here you go: (These are one of the BEST Upper Chest exercises known to man)

Would you guys like to see what a set of Seated Low to High Cable Flys with EXCELLENT technique looks like??? If yes…here you go: (These are one of the BEST Upper Chest exercises known to man)

Dean Turner

37,346 views • 5 months ago

Ladies and gentlemen, I present to you… Another EXCELLENT example of Seated Low to High Cable Flys This is how they look when they’re done PROPERLY I repeat: These are a TOP 3 Upper Chest exercise when setup for and performed correctly

Ladies and gentlemen, I present to you… Another EXCELLENT example of Seated Low to High Cable Flys This is how they look when they’re done PROPERLY I repeat: These are a TOP 3 Upper Chest exercise when setup for and performed correctly

Dean Turner

35,863 views • 5 months ago

I am ONCE AGAIN reminding you all: The Low to High Seated Cable Fly is an S TIER Upper Chest exercise Only a few other exercises are even in its league for building shelf like Upper Pecs IYKYK

I am ONCE AGAIN reminding you all: The Low to High Seated Cable Fly is an S TIER Upper Chest exercise Only a few other exercises are even in its league for building shelf like Upper Pecs IYKYK

Dean Turner

96,709 views • 3 months ago

The BEST thing you can do for Arms: • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Supinated Dumbbell Curls w/ Upper Arm Support • 2-3 Sets of Seated Machine or Cable Overhead Tricep Extensions • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support Then, 72-96 hours later… • 2-3 Sets of Dip Machine • 2-3 Sets of Machine or Cable Preacher Curls • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support All sets in the 5ish to 10ish rep range using good-great technique All sets end when failure is reached or is at least approaching

The BEST thing you can do for Arms: • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Supinated Dumbbell Curls w/ Upper Arm Support • 2-3 Sets of Seated Machine or Cable Overhead Tricep Extensions • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support Then, 72-96 hours later… • 2-3 Sets of Dip Machine • 2-3 Sets of Machine or Cable Preacher Curls • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support All sets in the 5ish to 10ish rep range using good-great technique All sets end when failure is reached or is at least approaching

Dean Turner

72,065 views • 5 months ago

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

41,212 views • 6 months ago

The elites don’t want you to know that Seated Cable Flys are 300% more effective than Standing Cable Flys and just as effective as the Pec Fly Machine “It’s so much work to setup!!!” It takes a GRAND TOTAL of ~35 seconds and 1/1,000,000th of your daily energy demands WORTH IT!

The elites don’t want you to know that Seated Cable Flys are 300% more effective than Standing Cable Flys and just as effective as the Pec Fly Machine “It’s so much work to setup!!!” It takes a GRAND TOTAL of ~35 seconds and 1/1,000,000th of your daily energy demands WORTH IT!

Dean Turner

40,207 views • 7 months ago

I am ONCE AGAIN reminding you all: The Low to High Seated Cable Fly is an S TIER Upper Chest exercise Only a few other exercises are even in its league for building shelf like Upper Pecs Here is how to perform it properly:

I am ONCE AGAIN reminding you all: The Low to High Seated Cable Fly is an S TIER Upper Chest exercise Only a few other exercises are even in its league for building shelf like Upper Pecs Here is how to perform it properly:

Dean Turner

75,284 views • 7 months ago

I’ll be telling people all 2026… This exercise should be a STAPLE of your Back training if you do not have access to a well-built Chest Supported Machine Row Amazing for building the Lats, Traps, Rear Delts, etc Bonus: You can literally do these in any gym in the ENTIRE WORLD

I’ll be telling people all 2026… This exercise should be a STAPLE of your Back training if you do not have access to a well-built Chest Supported Machine Row Amazing for building the Lats, Traps, Rear Delts, etc Bonus: You can literally do these in any gym in the ENTIRE WORLD

Dean Turner

349,047 views • 7 months ago

The question is "what would you like to perform in the sequel?" so they basically just confirmed that Juliano will be back and they might be doing Dancing Machine?? and look at Jaafar‘s blink??

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vi ☆ fan

49,909 views • 4 months ago

UPPER BODY DAY EXAMPLES If you were to run these Uppers 3-4 days apart…you’d probably make some of the BEST gains of your entire life: UPPER 1 Exercise 1: Sternal Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Single Arm Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR UPPER 2 Exercise 1: Clavicular Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Curls — 1-2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR NOTE: If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number

UPPER BODY DAY EXAMPLES If you were to run these Uppers 3-4 days apart…you’d probably make some of the BEST gains of your entire life: UPPER 1 Exercise 1: Sternal Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Single Arm Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR UPPER 2 Exercise 1: Clavicular Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Curls — 1-2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR NOTE: If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number

Dean Turner

25,031 views • 7 months ago

I could make a STRONG ARGUMENT these are a Top 3 Upper Chest builder I’m taking a well-built Incline Machine Press over them still but I might go ahead and rank these NUMBER 2 for building a SHELF Trouble is you have to nail the setup & execution and many are incapable…

I could make a STRONG ARGUMENT these are a Top 3 Upper Chest builder I’m taking a well-built Incline Machine Press over them still but I might go ahead and rank these NUMBER 2 for building a SHELF Trouble is you have to nail the setup & execution and many are incapable…

Dean Turner

26,154 views • 1 month ago

Would you guys like to see what a set of Incline Smith Press with IMPECCABLE technique looks like??? If yes, HERE IT IS Reminder: These are the BEST Incline Press to perform if you don’t have a well-built machine available to you!

Would you guys like to see what a set of Incline Smith Press with IMPECCABLE technique looks like??? If yes, HERE IT IS Reminder: These are the BEST Incline Press to perform if you don’t have a well-built machine available to you!

Dean Turner

140,406 views • 7 months ago

If it’s not possible to bring a bench over to the cable area at your gym…. THIS is how you should do your Tricep Push-Downs instead Insanely effective exercise for building HORSESHOES!

If it’s not possible to bring a bench over to the cable area at your gym…. THIS is how you should do your Tricep Push-Downs instead Insanely effective exercise for building HORSESHOES!

Dean Turner

182,852 views • 4 months ago

97% of Men are dissatisfied with how their Chest Looks because they have no muscles in the upper chest and have a lot of the fat in the lower chest. The Low to High Cable Fly solves the former by stimulating growth in the upper chest muscles. An Ace to improve Aesthetics.

97% of Men are dissatisfied with how their Chest Looks because they have no muscles in the upper chest and have a lot of the fat in the lower chest. The Low to High Cable Fly solves the former by stimulating growth in the upper chest muscles. An Ace to improve Aesthetics.

Anand Nagu

23,828 views • 6 months ago

This Could very well be The single GREATEST Upper Back exercise of all time “It’s too much work to setup” Bro, you’re at the gym You might have to occasionally move some things around to make an EXCELLENT exercise happen STOP BEING SO LAZY!

This Could very well be The single GREATEST Upper Back exercise of all time “It’s too much work to setup” Bro, you’re at the gym You might have to occasionally move some things around to make an EXCELLENT exercise happen STOP BEING SO LAZY!

Dean Turner

278,003 views • 8 months ago

I’ll be telling people all 2026… This exercise should be a STAPLE of your Back training if you do not have access to a well-built Chest Supported Machine Row You can literally do these in any gym in the ENTIRE WORLD Note: Elbows Flared = more Traps Elbows Tucked = more Lats

I’ll be telling people all 2026… This exercise should be a STAPLE of your Back training if you do not have access to a well-built Chest Supported Machine Row You can literally do these in any gym in the ENTIRE WORLD Note: Elbows Flared = more Traps Elbows Tucked = more Lats

Dean Turner

255,395 views • 7 months ago

If you use the Leg Press like the guy in Video 1…it’s basically useless If you use the Leg Press like the guy in Video 2…it is one of the BEST Leg builders known to man At the end of the day, NO ONE cares how much you can Leg Press So you might as well just use it PROPERLY!

If you use the Leg Press like the guy in Video 1…it’s basically useless If you use the Leg Press like the guy in Video 2…it is one of the BEST Leg builders known to man At the end of the day, NO ONE cares how much you can Leg Press So you might as well just use it PROPERLY!

Dean Turner

2,109,555 views • 8 months ago

If you use the Leg Press like the guy in Video 1…it’s basically useless If you use the Leg Press like the guy in Video 2…it is one of the BEST Leg builders known to man At the end of the day, NO ONE cares how much you can Leg Press So you might as well just use it PROPERLY!

If you use the Leg Press like the guy in Video 1…it’s basically useless If you use the Leg Press like the guy in Video 2…it is one of the BEST Leg builders known to man At the end of the day, NO ONE cares how much you can Leg Press So you might as well just use it PROPERLY!

Dean Turner

107,476 views • 8 months ago