Chest / Beginner / Isolation (single joint)

Cable Crossover

A standing fly between two high pulleys that isolates the chest.

At a glance

Primary

Chest

Secondary

Front delts, Serratus anterior

Equipment

Cable station

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint)

How to do it

1. Stand between two high pulleys holding a handle in each hand, lean slightly forward with one foot in front.
2. Start with arms out to the sides, elbows slightly bent.
3. Bring the handles down and together in front of your hips in a wide arc.
4. Squeeze the chest, then return slowly to the start.

Tips

• Keep the elbow angle fixed.
• Do not let the arms travel too far back.

Common mistakes

• ✗ Letting the cables pull the arms far behind the body.

  Why it hurts: The shoulder is dragged into end-range extension, straining the front of the joint.

  ✓ Instead: Start with the hands in line with the chest and keep the shoulder blades back.

• ✗ Rounding forward and pressing the handles together.

  Why it hurts: The shoulders roll in and the chest stops working.

  ✓ Instead: Stand tall, lead with the hands in an arc and keep the chest proud.

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