Cable crossover
Primary muscles: Chest. Assisting muscles: Shoulders.
How to do it
- Set the pulleys high, above head height, and take one handle in each hand.
- Step forward with your torso leaning slightly and your hands brought together in front — the starting position.
- With your elbows slightly bent, take your arms out to the sides in a wide arc until you feel a stretch in your chest; breathe in.
- Bring your arms back together in front, breathing out, along the same path.
- Hold for a second in the starting position and repeat the movement.
Key to the execution: Keep your torso and arms fixed — the movement comes only from the shoulder.
Common mistakes
- Swinging your torso back and forth to “help” the movement.
- Bending your elbows excessively, turning the movement into a press.
- Not stepping forward, so you don't have constant tension on the cable.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.