Exercise library · Chest
Cable Crossover (High to Low).
Brings hands down and in to emphasize lower chest fibers.
Also known as: High Cable Fly, Decline Cable Fly, Cable Fly (High to Low), Chest Cable Crossover, Lower Pec Cable Fly
BeginnerCable machine
The numbers
Sets
2–3
Reps
12–15
Rest
45–60 s
The play-by-play
How to do it.
- Step 01
Set pulleys high above shoulder level
- Step 02
Stagger stance and grip handles
- Step 03
With slight elbow bend, sweep arms down and in
- Step 04
Meet hands in front of lower chest
- Step 05
Control the return to the start
- Step 06
Repeat with consistent path
What separates good from great
Pro cues.
Keep core tight and chest up
Don't lock elbows
Squeeze for 1–2 seconds at peak
Common questions
Questions, answered.
- What is the Cable Crossover (High to Low)?
- Brings hands down and in to emphasize lower chest fibers.
- What muscles does the Cable Crossover (High to Low) work?
- The Cable Crossover (High to Low) primarily works your lower pectorals and serratus anterior. It also recruits your anterior deltoids as secondary movers.
- What equipment do I need for the Cable Crossover (High to Low)?
- You need a cable machine to perform the Cable Crossover (High to Low).
- How many sets and reps should I do for the Cable Crossover (High to Low)?
- A typical prescription for the Cable Crossover (High to Low) is 2–3 sets of 12–15 reps. Rest about 45–60 seconds between sets.
- Is the Cable Crossover (High to Low) good for beginners?
- Yes. The Cable Crossover (High to Low) is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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