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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

High-to-Low Cable Fly

Also called Cable crossover, Decline cable fly

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts

You need

Cable station

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Pulleys high, step forward into a split stance
  2. 2Sweep the handles down and together in front of your hips
  3. 3Let your arms open wide and high on the way back

Most common mistake

Bending the elbows more and more until it turns into a pushdown.

Watch a demo

Good for

  • Ranked #3 for chest
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Cable Flyvs Pec Deckvs Dumbbell Bench Press
S
For chest
#3 of 32
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Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
Target tensionStrong
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

Cables keep the chest loaded through the whole arc, and the downward path angles the work toward the lower and middle chest.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SPec DeckMachine
  • AIncline Machine PressMachine
  • AMachine Chest PressMachine
  • SCable FlyCable

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