How to Do Low Cable Overhead Flyes

Low Cable Overhead Flyes is a shoulders exercise using cable, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Cable

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Low Cable Overhead Flyes

  1. 01Set both pulleys to the lowest position and stand in the center of the cable machine.
  2. 02Grasp the handles with a neutral grip and step forward to create tension in the cables.
  3. 03With a slight bend in the elbows, raise the arms out and up in a wide arc until they meet overhead.
  4. 04Lower the handles back to the starting position along the same wide path.
  5. 05Exhale as the hands move upward and inhale as they return to the sides.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Low Cable Overhead Flyes

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the hands at shoulder height on the descent to maintain constant tension on the deltoids and protect the shoulder joint.

Same coaching engine used inside the A90 app

05 / FAQ

Low Cable Overhead Flyes questions

What muscles does Low Cable Overhead Flyes work?

Low Cable Overhead Flyes is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Low Cable Overhead Flyes correctly?

Set both pulleys to the lowest position and stand in the center of the cable machine. Grasp the handles with a neutral grip and step forward to create tension in the cables. With a slight bend in the elbows, raise the arms out and up in a wide arc until they meet overhead. Lower the handles back to the starting position along the same wide path. Exhale as the hands move upward and inhale as they return to the sides.

What is the A90 coach tip for Low Cable Overhead Flyes?

Stop the hands at shoulder height on the descent to maintain constant tension on the deltoids and protect the shoulder joint.

Is Low Cable Overhead Flyes suitable for beginners?

Low Cable Overhead Flyes is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Low Cable Overhead Flyes?

Low Cable Overhead Flyes uses cable.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes low cable overhead flyes into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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