Crossover (Cable)

Isolation exercise for the pectorals using high cable pulleys, performed by bringing the handles together in front of the chest.

Instructions

1. To get yourself into the starting position, place the pulleys on a high position (above your head).
2. Select the resistance to be used and hold the pulleys in each hand.
3. Step forward in front of an imaginary straight line between both pulleys.
4. Pull your arms together in front of you with a small forward bend from the waist as your starting position.
5. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side in a wide arc until you feel a stretch on your chest.
6. Return your arms back to the starting position as you breathe out, using the same arc of motion.

Tips

• Keep the arms and torso stationary; movement should only occur at the shoulder joint.
• Maintain constant tension on the cables throughout the movement.
• Use a slow, controlled tempo to maximize chest muscle engagement.
• Hold for a second at the starting position and fully contract at the top of the movement.
• This exercise provides continuous tension throughout the entire range of motion.