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High-to-Low Cable Crossover
How to do the High-to-Low Cable Crossover with good form: step-by-step technique, the muscles it works (chest), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Chest
- Secondary
- Delts
How to do it
- Stand perfectly centered between two cable towers, holding a D-handle attached to the high pulleys in each hand.
- Take one step forward to create a staggered stance for balance and lean your torso forward roughly 15 degrees.
- Keep your chest proud and maintain a slight, fixed bend in your elbows throughout the entire set.
- Squeeze your chest to pull the handles down and inward across the front of your body in a wide, sweeping arc.
- Cross your wrists slightly at the bottom of the movement to achieve maximum contraction in the lower chest.
- Slowly reverse the motion under control until you feel a deep stretch across your pectoral muscles without overextending your shoulders.
Coaching cues
- Sweep down and together
- Keep elbows slightly bent and rigid
- Squeeze the lower chest
Common mistakes
- Turning the movement into a pressing motion
- Rounding the shoulders forward at the bottom
- Using momentum by rocking the torso
Equipment and setup
Dual cable station, D-handles
Pulleys set to the highest position on a dual cable tower.
Also known as: High Cable Fly
Track your High-to-Low Cable Crossover in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
