Cable Cross-Over
Handles pull down and together in front of the hips.
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Chest fly · Standing
- Tracks
- Weight & Reps
Works
Chest Front Delts Shoulders
How to do it
- Set both pulleys to shoulder height or slightly above.
- Stand in the center with one foot forward for stability.
- Grab the handles with palms facing down and step forward.
- Keep a slight bend in your elbows throughout the set.
- Pull the handles down and together in front of your hips.
- Squeeze your chest hard at the bottom before slowly returning.
Common mistakes
- Straightening the arms and turning the movement into a triceps pushdown.
- Using excessive weight that causes the torso to lean too far forward.
- Allowing the shoulders to roll forward during the contraction.
- Bouncing the handles at the start of the return phase.
Safety
Avoid locking out the elbows completely to prevent joint hyperextension.
Control the return phase to prevent the heavy stack from snapping the shoulder back.
Tips
- Visualize hugging a large barrel to maintain proper arc.
- Drive through the front foot to prevent being pulled backward.
- Focus on bringing the hands together, not just the elbows.
Details
- Base movement
- Chest fly
- Arms
- Both
- Arms straight or bent
- Bent arms
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Staggered / split
- Facing
- Facing away
- Pulley height
- Middle
