Smart Workout Diary

Cable High-to-Low Crossover

The cable high-to-low crossover is a standing cable fly performed by bringing high pulley handles down and together in front of the body. It primarily trains the lower chest, with assistance from the front deltoids, and supports chest strength and muscle development.

Demonstration

Demonstration: Cable High-to-Low Crossover

Instructions

  1. Set both cable pulleys high, attach D-handles, and choose a controlled resistance.
  2. Stand centered between the pulleys in a staggered stance and take one handle in each hand with your arms open and elbows softly bent.
  3. Brace your torso, keep your chest lifted, and sweep the handles down and together in a wide arc in front of your lower chest or upper abdomen.
  4. Briefly squeeze your chest without shrugging your shoulders or turning your torso.
  5. Slowly return the handles along the same arc until you feel a controlled chest stretch.
Muscle Group
Lower Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Cable Machine, D-Handle
Difficulty
Beginner

Technique tips

  1. Keep a small, consistent bend in your elbows throughout the movement.
  2. Use a load that lets you control the return instead of allowing the weight stack to pull your arms back.
  3. Work only through a comfortable shoulder range and avoid forcing an excessive stretch.
  4. Exhale as the handles come together and inhale during the return.
Exercise library