EXERCISE GUIDE
Cable Crossover
Bring both arms inward against shoulder-level cables to train the chest. Control both the closing movement and the opening return.
01Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Anterior deltoids
- Serratus anterior and other shoulder-blade muscles (movement support)
- Trunk muscles (standing stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Set both pulleys near shoulder level and hold one handle in each hand. Step slightly forward into a stable staggered stance with soft knees and a braced trunk.
- Open the arms with a small elbow bend. Align the wrists with the forearms and choose a comfortable starting position.
- Exhale and bring the arms inward in an arc in front of the chest. Maintain the elbow bend and a steady torso.
- Pause briefly, then inhale and open the arms slowly. Keep the stance and torso steady as you return to the start.
04Technique cues
- Move the upper arms inward rather than bending and straightening the elbows into a press. Keep wrists aligned.
- Allow natural shoulder-blade movement without shrugging or arching the lower back.
- A small crossover is optional. Alternate which arm passes above and avoid striking the handles together.
05Cautions
- Check cables, clips, pulley adjustments and weight pins. Do not adjust the equipment with the load raised.
- Do not force the arms far behind the torso or a deep hand crossover.
- Stop for pain. Reduce the load or range if the torso sways or the return cannot be controlled. Let the stacks settle before releasing the handles.