Chest / Beginner / Isolation (single joint)

Low Cable Crossover

A cable isolation exercise for the chest, with the front delts assisting.

At a glance

Primary

Chest

Secondary

Front delts

Equipment

Cable station

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint)

How to do it

1. To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
2. Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
3. With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
4. Return your arms back to the starting position after a brief pause.

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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