Cable Crossover

Constant tension through the whole range; adjust the height to emphasise different areas of the pec.

• Isolation
• Cable
• Beginner

How to do it

• High pulleys for lower chest, low pulleys for upper
• A slight forward lean of the torso
• Cross your hands at the end for more contraction
• Control the stretch at the back

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Open for 2 s under control, bring together and squeeze 1 s in the middle

Common mistakes

• Pulling with your arms straight and locked, or very bent
• Losing the constant slight elbow bend
• Going too fast with no contraction

Muscles worked

Primary

• Chest

Alternatives

• Chest Fly / Pec Deck
• Incline Dumbbell Press