Cable Crossover

How to Perform the Cable Crossover

1. Set both cable pulleys to the highest position and attach D-handles on each side.
2. Stand in the centre of the cable station and grasp a handle in each hand.
3. Step forward into a staggered stance and lean your torso slightly forward with a straight back.
4. Start with your arms extended out to the sides with a slight bend in the elbows, feeling a stretch across the chest.
5. Bring both handles together in a wide arc in front of your body, squeezing the chest muscles as your hands meet or cross over at the midline.
6. Hold the peak contraction for a moment with your chest fully engaged.
7. Slowly reverse the arc, allowing your arms to return to the starting stretched position under control.
8. Repeat for the prescribed number of repetitions, maintaining the slight elbow bend throughout.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Provides constant tension on the chest through the entire range of motion.
• ✓Excellent for targeting the inner chest and achieving peak contraction.
• ✓Allows a deep stretch at the starting position that promotes chest muscle growth.

Pro Tips

• ●Cross your hands slightly at the bottom of the movement for an even deeper chest contraction.
• ●Vary your torso angle to emphasise different parts of the chest.
• ●Focus on the mind-muscle connection by imagining you are hugging a large tree.

Recommended Sets & Reps

Training Guides

Articles featuring the cable crossover in workout programs and training advice.