Cable cross-over exercise

Cable cross-over

Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Anterior Deltoid, Latissimus Dorsi
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Stand between two high pulleys.
  2. Grasp the stirrup of the left pulley with your left hand and the stirrup of the right pulley with your right hand using an overhand grip.
  3. Bend forward a little by flexing your hips and knees.
  4. Internally rotate your shoulders so that your elbows are shoulder height.


  1. Keeping your elbows slightly bent, exhale as you slowly pull the stirrups together in a downward hugging motion.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you slowly reverse the motion until you feel a slight stretch in your chest.
  4. Repeat.

Comments and tips

  • Keep your body still and the movement under control. Only your arms should move.
  • Keep your elbows slightly bent.
  • Instead of just bringing the stirrups together, it’s a good idea to cross the stirrups and thus strengthen the cross-over range of motion.
  • By internally rotating your shoulders as you perform the cable cross-over, you bring the origin and insertion of your pectoralis major into better alignment, which ensures a shorter and more favorable contraction pathway and better isolation.
  • See the standing cable chest press, which also targets the lower pectoralis major.

Cable cross-over video

Sources, Cable Standing Fly

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