Kneeling Crossover (Cable)

Chest isolation exercise performed in a kneeling position using high cable pulleys for upper chest emphasis.

Instructions

1. Set the cable pulleys to a high position and stand between both cables on your knees.
2. Position yourself on your knees facing away from the cables with your body upright.
3. Grasp a handle in each hand with your arms extended upward and out to the sides.
4. Maintain a slight bend in your elbows and bring your hands together in front of your chest in a downward arc.
5. Cross your hands at the wrists as they come together in front of your body.
6. Squeeze your chest at the peak contraction.
7. Slowly return to the starting position with control, maintaining the slight bend in your elbows.
8. Repeat for the desired number of repetitions.

Tips

• The kneeling position provides greater stability and core engagement
• Maintain a slight bend in your elbows throughout the movement
• Focus on moving through the chest muscles rather than arm strength
• Keep your core engaged and maintain an upright posture
• This variation is excellent for isolating the chest while minimizing momentum