High-to-Low Cable Crossover

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set the pulleys to the highest position, grab the handles, and step forward to create tension.
• Maintain a slight bend in your elbows and assume a stable staggered stance.
• Sweep your hands downward and inward in a wide arc until they meet in front of your hips.
• Return the handles to the starting position under control, feeling a deep stretch in the chest.

Common mistakes

• Bending and extending the elbows excessively, turning the fly into a press-down.
• Allowing the shoulders to roll forward at the end of the motion, which shifts tension off the chest.
• Using momentum by rocking the torso forward to move the weight.

Frequently asked questions

Which part of the chest does this exercise target?

The high-to-low angle primarily targets the lower sternocostal fibers of the pectoralis major.

Should I cross my hands at the bottom of the movement?

Crossing the hands slightly can increase the peak contraction of the chest, but it is not strictly necessary for an effective workout.

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