Low-to-High 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 lowest position, grab the handles, and take one step forward into a staggered stance.
• Keep a slight bend in the elbows, chest up, and pull the shoulder blades back.
• Sweep the hands upward and inward in a wide arc until they meet in front of the upper chest.
• Squeeze the upper chest at the peak, then slowly lower the weights back to the starting stretch under control.

Common mistakes

• Bending and straightening the elbows excessively, turning the fly into a press.
• Using momentum or leaning the body forward to push the weight up rather than using the chest.
• Allowing the shoulders to roll forward at the top of the movement.

Frequently asked questions

Which part of the chest does this exercise target?

The low-to-high path of motion specifically emphasizes the clavicular head of the pectoralis major, also known as the upper chest.

Should my hands cross over each other at the top?

Crossing the hands slightly can increase the contraction of the chest, but it is not mandatory for a highly effective workout.

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