Skip to content
Top Selling Flavors of the Outright Bars are In Stock Now!
Snag Some Outright Bars Today!
Cable Crossover

Cable Crossover

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders
Equipment Cable
Emphasis Isolation
Type Push

Cable Crossover Instructions

  • Arrange the pulleys so the attachment is positioned higher than your head.
  • Grab and hold each of the pulley handles.
  • Take a step forward, and with your core engaged, lean forward to counterbalance.
    • You can step forward to aid in counterbalancing as well.
  • Your hands are in front and just below your chest.
  • The elbows should have a slight bend.
  • Open your arms out to both sides in a wide curve (semicircular motion).
    • You should feel your chest musculature activated. 
    • Don't extend your arms farther than your normal range-of-motion.
    • Hands are at or slightly above level with your chest at the top.
  • Using your chest musculature, bring your arms back to the starting position using the same range of motion (semicircle) as the eccentric.
    • Your hands will finish just below your chest.
  • After a quick pause, return to the initial starting position maintaining your strong posture and elbow bend.

*Tips*

  • The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
  • Refrain from "pushing" the weight forward.
  • The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
  • Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
  • Imagine you are hugging a tree as you perform the exercise.
Previous article Chin-up