High-to-Low Crossover (Cable)
The high-to-low cable crossover is an isolation exercise that targets the lower pectorals by adducting the arms downwards across the body. It provides constant tension throughout the range of motion to sculpt and define the lower chest.
Since this is an isolation movement often performed at the end of a session, AI coaching ensures you avoid junk volume by monitoring your accumulated fatigue and RPE. If your recovery metrics or shoulder health data suggest strain, the app optimizes the volume or suggests less unstable alternatives to prevent injury. By tracking exact load and rep performance, the AI guarantees progressive overload without compromising the strict form required for lower chest activation.
Form Cues
- Stagger your feet for a stable base of support
- Keep your chest up and shoulders pinned back
- Drive your hands down and inward toward your waist
- Squeeze your chest hard at the bottom where hands meet
- Control the weight slowly on the way back up
- Don't let your shoulders roll forward during the squeeze
- Don't use momentum or swing your torso to move the weight
- Don't lock your elbows out completely; keep a soft bend
- Don't let your hands go too far back behind your shoulders
Common Mistakes
- Turning the movement into a press by bending elbows too much
- Using too much weight and losing the mind-muscle connection
- Shrugging the shoulders up toward the ears
- Rushing the negative portion of the rep
- Leaning too far forward and using body weight to push
Muscles Worked
This exercise primarily isolates the sternal head of the pectoralis major, specifically targeting the lower chest region responsible for the defined lower pec line. Secondarily, it engages the anterior deltoids and stabilizing muscles in the core and forearms to maintain posture against the cable resistance.
Primary
Secondary
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