Standing Cable Crossover

Starting position

1. Set both cable pulleys above shoulder height and take a handle in each hand.
2. Step forward out of the frame with feet shoulder-width apart, or one foot slightly ahead for balance.
3. Lean your torso forward a little with a flat back, shoulder blades pulled back and chest open.
4. Hold your arms out to the sides with a slight bend in the elbows — you should feel a light stretch in your chest.

Execution

1. Exhale and bring the handles down and forward in an arc to meet in front of you, around lower-chest or waist height.
2. Pause for a second at the end and squeeze your chest.
3. Inhale and slowly let your arms open back to a light stretch, without letting the cables yank them back.
4. Keep the elbow angle and torso position the same throughout the set.

Common mistakes

• Using the torso — leaning and swinging move the weight and the chest does less work.
• Bending the arms like a press — the movement becomes a press and the chest stretches less.
• Opening the arms too far back — the shoulder joint is overloaded at the end range.
• Shrugging the shoulders — the traps take over instead of the chest.

Beginner tips

• Start light: it's easy to overestimate yourself on cables.
• Pulley height changes the focus: high pulleys hit more lower chest, shoulder height more mid chest.
• Move smoothly, without jerks or the weight stack clanging.

Alternatives

• Machine Chest Fly — seated with back support, easier to keep your torso still
• Flat Dumbbell Flyes — a similar movement with free weights
• Push-Ups — work the chest with no equipment