Cable Crossover

Muscles Worked

How to Perform

1. 1

   Set the pulley to the appropriate height for the exercise — low for curls, high for tricep pushdowns, mid for crossovers.

2. 2

   Grip the handle or attachment firmly. Step into a stable stance with a slight stagger for balance.

3. 3

   Perform the movement by contracting only the target muscle. Cables provide constant tension, so move slowly and deliberately.

4. 4

   Control the return to the starting position. The cable should never go slack during the set.

Common Mistakes

• Bending the elbows too much, which turns a fly into a press. Maintain a fixed slight bend throughout the arc.

• Lowering the dumbbells too far, overstretching the shoulder joint. Stop when your upper arms are level with the bench.

• Rushing through reps. Slow eccentrics are especially effective for chest isolation movements.

Pro Tips

• Focus on the stretch at the bottom and the squeeze at the top. Chest isolation movements are about feel, not load.

• Try performing the movement with your eyes closed — removing visual input forces you to rely on muscle feel.

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