Low to High Cable Crossover
Also known as: low to high cable crossovers, low cable crossover, low to high crossover, upper chest cable crossover, low pulley cable crossover, cable crossover low to high
In SetGrip: Cable Crossover (Low to High)
Starting from the low pulleys and sweeping up until the hands cross at the top flips the usual crossover path, following the upward-and-in line the clavicular pec fibers pull along. Crossing the wrists at the finish adds range the low to high cable fly stops short of; alternate which hand crosses on top so both sides get the longer path.
How to do the Low to High Cable Crossover
- Attach the handles to the cables at chest height.
- Stand in the center of the cable machine with one foot slightly in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Keep a slight bend in your elbows and engage your core.
- Pull the cables together in front of your chest, crossing them over each other.
- Squeeze your chest muscles at the peak of the movement.
- Slowly release the cables back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Low to High Cable Crossover work?
The Low to High Cable Crossover primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Low to High Cable Crossover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Low to High Cable Crossover with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Low to High Cable Crossover?
If you cannot do the Low to High Cable Crossover, try the Mid Cable Crossover, the Incline Cable Fly or the Low to High Cable Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Low to High Cable Crossover, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.