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Cable Cross-Over
Beginner - Strength - Isolation
Targeted Muscle Group
Chest
Recommended Equipment
Machine - Strength
How to do it
The cable cross-over is an excellent exercise for targeting the chest muscles, particularly the pectoralis major. It also engages the shoulders and triceps. Here’s how to perform it correctly:
Setup:
Set the pulleys to the highest position on the cable crossover machine. Attach handles to the cables. Select an appropriate weight for each side.
Starting Position:
Stand in the center of the machine with your feet shoulder-width apart. Grab the handles with an overhand grip (palms facing down) and take a step forward into a staggered stance (one foot slightly in front of the other) for better balance. Your arms should be extended out to your sides with a slight bend in your elbows. Your elbows should remain in this slightly bent position throughout the movement.
Executing the Cross-Over:
Inhale and engage your core. Pull the handles down and across your body in a wide arc, bringing your hands together in front of you at around chest level or slightly lower. Your arms should move in a controlled manner, mimicking a hugging motion. Focus on squeezing your chest muscles as your hands meet in front of your body. You can cross your hands over each other for a greater contraction.
Returning to Starting Position:
Exhale and slowly reverse the motion, allowing your arms to move back to the starting position in a controlled manner. Maintain the slight bend in your elbows and control the resistance on the way back to prevent the weights from pulling your arms too far back.
