Cable Crossover

Chest, DeltsCable Machine

Cable machine exercise designed to isolate the chest and front delts, maintaining continuous muscle tension through the entire arc.

How to do it

1Stand in the center of the machine, grab the high-pulley handles, and take a small step forward.

2Hinge slightly forward at your torso and lock a slight bend in your elbows.

3Exhale and smoothly sweep your hands together in an arc at mid-chest level.

4Pause briefly at peak contraction when your hands meet.

5Inhale as you slowly return your arms to the start position, feeling a slight stretch in your chest.

Common mistakes

Locking out your elbows completely, shifting unwanted stress into the elbow joints.

Swinging your torso to use momentum, taking work away from the chest.

Letting your arms travel too far behind your torso, straining the shoulder joints.

Breathing

Exhale as you bring your hands together and inhale as you return to the starting position.

Make it harder or easier

To make it easier, lower the weight or step closer to the pulleys; to make it harder, pause for two seconds at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.