Low-to-High Cable Crossover
(Targets upper chest, front delts)
Setup & Positioning
- Set the pulleys to the lowest position on the cable machine.
- Stand between the stacks, grasp each handle, and take a step forward into a staggered stance for balance.
- Start with arms down and slightly out to your sides, elbows slightly bent.
Key point: “Move in an upward arc—hands finish at upper chest or face level.”
Execution
- Pull the handles upward and inward in a smooth arc, finishing with hands meeting in front of your chest or just above.
- Keep a slight bend in the elbows throughout—don’t lock them out.
- Slowly return to the starting position, controlling the weight.
Where You Should Feel It
- Upper chest and front shoulders
- Secondary tension in biceps
Where You Shouldn’t Feel It
- Lower back strain from leaning
- Shoulder pain from overextension
Breathing
"Exhale as you bring the handles together, inhale as you return to start."
Common Mistakes to Avoid
- Straightening arms fully – Keeps tension on joints instead of muscles.
- Rounding shoulders forward – Maintain proud chest.
- Letting weight pull you back – Keep core engaged and stance firm.
High-to-Low Cable Crossover
(Targets lower chest, lats assist)
Setup & Positioning
- Set the pulleys to the highest position on the cable machine.
- Stand between the stacks in a staggered stance, grasping each handle with palms facing down.
- Start with arms up and out to your sides, elbows slightly bent.
Key point: “Move in a downward arc—hands finish at belly button or lower rib level.”
Execution
- Pull the handles downward and inward in a smooth arc until they meet in front of your lower chest or upper abdomen.
- Keep elbows slightly bent and wrists neutral.
- Slowly return to the starting position under control.
Where You Should Feel It
- Lower chest
- Front shoulders as secondary movers
Where You Shouldn’t Feel It
- Shoulder joint pain from overreaching
- Neck tension from shrugging
Breathing
"Exhale as you bring the handles down and in, inhale as you return to start."
Common Mistakes to Avoid
- Overbending elbows – Turns it into a press instead of a fly.
- Arching lower back – Engage core and keep neutral spine.
- Letting cables snap back – Always control the eccentric phase.
