FitnessAIHigh-to-low cable crossover
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How to do it
High-to-low cable fly. Targets lower sternal pec. Maximum contraction at midline.
Muscles worked
Mainly pecho. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Bouncing the bar or dumbbells off the chest instead of controlling the final part of the range.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
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Frequently asked questions
What muscles does High-to-low cable crossover work?
High-to-low cable crossover mainly works the pecho muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of High-to-low cable crossover should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for pecho to your level (about 10–20 sets per muscle per week).
Is High-to-low cable crossover good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow pecho.
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