Cable High-Low Crossover
oec:cable-high-low-crossover
A standing cable chest exercise that simultaneously targets the upper and lower pectoralis fibers by pulling one cable downward and the other upward across the body.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Omni Cable Crossover, Omni Cable Cross-over, High-Low Cable Fly
How to do it
Setup
- Set one pulley of a dual-cable crossover station to the highest setting and the other pulley to the lowest setting.
- Select appropriate loads for each stack, typically using slightly more weight on the high pulley than the low pulley.
- Grasp the high handle with one hand and the low handle with the other, then step forward into a stable staggered stance centered between the towers.
- Maintain a slight bend in your elbows and brace your core with your torso leaned marginally forward.
Movement
- Simultaneously pull the high cable downward and across your torso while driving the low cable upward and across your chest.
- Bring both hands toward your midline until your chest reaches peak contraction, crossing slightly if comfortable.
- Squeeze your chest muscles hard for a brief pause at the center point.
- Slowly reverse the motion under control, returning both arms to the stretched starting position without altering the bend in your elbows.
- Complete the desired repetitions, then switch the pulley heights and repeat the set to work both sides evenly.
Breathing
Inhale as you allow your arms to open and stretch back; exhale forcefully as you drive your hands together across your chest.
Cues
- Lead with the inner chest.
- Keep the elbow angle locked throughout.
- Control the return, don't let the cables pull you backward.
Common faults
- Pressing the weight using excessive elbow extension instead of flying.
- Maintain a fixed, slight bend in the elbows from start to finish.
- Allowing the torso to twist toward one side due to the asymmetrical load.
- Brace the abdominals and square the shoulders forward to resist rotational forces.
Safety
- Avoid letting the shoulders hyperextend excessively in the stretched position to protect the anterior shoulder capsule.
Muscles
Joints
- Shoulder: Horizontal adduction, Adduction, Flexion
- Shoulder blade: Protraction
- Elbow: Isometric stabilization
Details
- Movement
- Chest fly isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Cable machine
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Cable Crossover
- substitute for Cable Crossover
Sources
- wger: Omni Cable Cross-over, by Moffi (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.