Paul Carter Cable Cross-Over

The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles.


  1. Unlike dumbbells, cables provide constant tension, including at peak contraction
  2. Ability to quickly switch weights for dropsets
  3. Ability to customize cable height to target specific areas of the chest
  4. Stretches the chest mucles under load, which can lead to greater muscle gain
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Paul Carter Cable Cross-Over Instructions

Paul Carter Cable Cross-Over muscle diagram