Standing Cable Crossover

ChestCable Crossover

A chest isolation exercise using cable pulleys. Constant cable tension keeps your pecs engaged throughout the entire range of motion.

How to do it

1Stand centered between the cable stacks with handles set at mid-chest height.

2Grasp the handles, step forward to put tension on the cables, and put a soft bend in your elbows.

3Keep that slight bend in your elbows and lean your torso slightly forward for stability.

4Smoothly bring your hands together in front of your chest in a wide arc until they meet.

5Slowly open your arms back out to the sides, feeling a controlled stretch in your pecs.

6Return to the start position without letting your shoulders collapse backward.

Common mistakes

Locking out your arms completely, putting dangerous stress on the elbow joints.

Swinging your body, which takes work away from the chest and stresses your lower back.

Letting your arms pull too far behind your back, overstretching the shoulder joint.

Breathing

Exhale as you bring your hands together in front and inhale as you open your arms back up.

Make it harder or easier

To scale down, drop the weight or take a smaller step forward; to make it harder, hold your hands together at full contraction for one second.

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.