Low cable cross-over


Exercise details

  • Target muscle: Clavicular (upper) Pectoralis Major
  • Synergists: Anterior Deltoid, Biceps Brachii (short head)
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Stand midway between two low pulleys, holding one handle in each hand.
  2. Position one foot in front of the other for stability.
  3. Extend your arms a little out to your sides, keeping them slightly bent at the elbows. Your palms should be facing forwards.

Execution

  1. Exhale as you slowly bring the handles upward and toward the midline of your body. Your hands should come together in front of your chest, with your palms facing up and your elbows slightly bent.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you slowly return the handles to the starting position.
  4. Repeat for the recommended number of repetitions.

Comments and tips

  • Keep your body still; only your arms should move.
  • Keep your elbows slightly bent.
  • Maintain full control of the cables at all times. Do not let the weight stack drop when your lower it.
  • As with the cable cross-over and high cable cross-over, the low cable cross-over helps you to develop your standing push force, balance, and coordination—all of which are important for athleticism and sporting performance. Compared with many other chest exercises, the cross-over exercises also recruit more stabilizer muscles, especially in your core.
  • Also known as the standing low cable fly.

Low cable cross-over video

Sources


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