Cable Crossover

Setup

1. 01Set both pulleys above shoulder height and grab a handle in each hand.
2. 02Step forward into a split stance so the cables are loaded behind you.
3. 03Lean the torso slightly forward with a soft bend in the elbows.

Execution

1. 01Sweep both handles down and across the body in a wide arc.
2. 02Bring the hands together, or slightly crossed, in front of the hips or lower chest.
3. 03Squeeze the pecs hard for a second at the point of contact.
4. 04Let the arms travel back and up under control until you feel a chest stretch.

Checkpoints

• -Elbow angle stays fixed; the movement is an arc, not a press.
• -Torso angle stays constant instead of bobbing with each rep.
• -Shoulder blades stay set back rather than rolling forward at the finish.
• -Full stretch at the top without letting the weight yank the shoulders.

Common mistakes

• -Bending and straightening the elbows so it becomes a press.
• -Using so much weight that the torso swings forward.
• -Stopping short of the crossover and losing the peak contraction.
• -Shrugging the shoulders toward the ears as the hands come together.