Low-cable cross-over

The low-cable cross-over is an isolation movement that uses a cable stack to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often in combination with presses or flyes from other angles to target all portions of the chest.


  1. Unlike dumbbells, cables provide constant tension, including at peak contraction
  2. Can quickly switch weights for dropsets
  3. The line of resistance from the cables targets the muscles of the upper pectorals
  4. Stretches the chest muscles under load which can lead to greater muscle gain

Low-cable cross-over Images


Low-cable cross-over Instructions

Low-cable cross-over muscle diagram
  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.