Cable Crossover
A standing cable fly from high pulleys that brings the hands down and together, keeping constant tension on the chest.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Pectoralis Minor
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set both pulleys high, hold a handle in each hand and step forward into a staggered stance with a slight forward lean and soft elbows.
Start with arms open wide and a stretch across the chest.
Sweep the hands down and together in an arc to meet in front of the hips or lower chest.
Squeeze the chest briefly with hands together.
Return along the same arc under control.
Breathing: Exhale as the hands come together, inhale as the arms open.
Coaching tips
Fixed elbow bend
Squeeze the hands together
Control the return
Common mistakes
Turning it into a press
Leaning too far forward
Letting the weight stack yank the arms back
Safety notes
Choose a load that lets you control the stretch position without the shoulders rolling forward.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.