Cable Crossover
Overview
How to do it
- 1
Set the pulleys at the height you want:
- 2
High Pulley
Places more emphasis on the lower chest.
- 3
Mid Pulley
Targets the middle chest.
- 4
Low Pulley
Activates the upper chest.
- 5
Clip a D-handle to each pulley.
- 6
Take your place in the middle of the machine and put one foot slightly ahead of the other for stability.
- 7
Hold the handles with your palms facing in, then step forward a little to keep tension on the cables.
- 8
Begin with your arms extended out to the sides and your elbows softly bent.
- 9
Sweep the handles downward and inward in a broad arc, like you are hugging a barrel.
- 10
Contract your chest at the top of the rep.
- 11
Lower back to the start with control.
Form tips & common mistakes
Do not lock out your elbows or rely on momentum.
Keep your core tight and your spine neutral.
Choose a load that lets you move smoothly and under control.
Muscles worked
Pectoralis M، Sternal
Clavicular and Lower Head، Anterior Deltoid، Biceps Brachii
Brachialis، Triceps Brachii، Wrist Flexors
