Cable Crossover
Muscles worked
Instructions
- 1To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- 2Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- 3With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- 4Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- 5Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
About Cable Crossover
The high-pulley cable crossover is an isolation exercise that stretches then contracts the chest under continuous tension, from start to finish. Standing between two high pulleys, torso leaning slightly forward, elbows fixed and slightly bent, you bring the handles down and forward while lightly crossing the hands in front of you. The high pulley position mainly targets the lower and inner chest, with a marked contraction at the end. The cable's advantage: the tension never lets off, unlike dumbbell flyes. It is an excellent finisher for pumping and defining the chest.
check_circleBenefits
- check_circleKeeps constant tension throughout the entire range
- check_circleEmphasizes both the chest stretch and peak contraction
- check_circleSpares the shoulders thanks to moderate loading
lightbulbExecution tips
- lightbulbKeep a slight, fixed bend in the elbows throughout
- lightbulbLean your torso forward slightly for balance
- lightbulbCross your hands in front to maximize the squeeze
- lightbulbControl the return without letting the arms fly back
warningCommon mistakes
- warningTurning the movement into a press by bending the arms
- warningUsing too much weight and compensating with the back
- warningCutting the stretch short at the top of the movement
- warningLeaning excessively to swing the load with momentum
helpFrequently asked questions
High or low pulley, what's the difference?expand_more
The high pulley emphasizes the lower chest, while the low pulley recruits more of the upper chest.
Is it a good exercise for beginners?expand_more
Yes, with light weight it teaches you to feel the chest contraction with little shoulder risk.
Does the cable crossover replace the press?expand_more
No: it is a tension-based isolation move, not a strength one. The press (bar, dumbbells) builds mass and strength; the cable crossover complements it with pump and stretch. Do both: press first, crossover as a finisher.
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