Cable Crossover
Cable Crossover is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- High pulleys
Fit single handles to both high pulleys and select equal resistance.
- Step forward
Take the handles, step one foot forward and lean slightly forward.
- Arm opening
Open your arms comfortably sideways with a small, fixed elbow bend.
- Downward-inward arc
Exhale and sweep your hands down in a semicircle toward the front of your lower chest.
- Close
Bring your hands together without unnecessary overlap.
- Return arc
Slowly open your arms upward and outward against the cables.
- Repeat
Stop at a comfortable rear shoulder range and repeat the same downward diagonal path.
Key technique points
- Direct movement from high to low.
- Maintain elbow bend.
- Fix torso inclination.
- Bring hands before the lower chest.
- Stop without forcing your shoulders back.
- Do not curl your wrists at closing.
Common mistakes
Doing a pushdown
Do not extend your elbows as the hands descend and lose the shoulder arc; keep arm length fixed.
Crossing excessively
Do not force hands far across each other below your lower abdomen; controlled convergence is enough.
Torso falling forward
Do not pull the cables down with your whole body; maintain the same slight lean through foot support.
Excessive rear range
Do not let the cables carry your arms far behind your torso; stop before shoulder heads drift forward.
Shrugging
Do not crowd shoulders toward ears when reaching toward the high pulleys; preserve comfortable scapular movement.
Fast closing
Do not throw the handles downward and collide your hands; complete the chest contraction calmly.
Frequently asked questions
Cable Crossover: why is “Doing a pushdown” a mistake?
Do not extend your elbows as the hands descend and lose the shoulder arc; keep arm length fixed.
Cable Crossover: why is “Crossing excessively” a mistake?
Do not force hands far across each other below your lower abdomen; controlled convergence is enough.
Cable Crossover: why is “Torso falling forward” a mistake?
Do not pull the cables down with your whole body; maintain the same slight lean through foot support.
Cable Crossover: why is “Excessive rear range” a mistake?
Do not let the cables carry your arms far behind your torso; stop before shoulder heads drift forward.
Cable Crossover: why is “Shrugging” a mistake?
Do not crowd shoulders toward ears when reaching toward the high pulleys; preserve comfortable scapular movement.
Cable Crossover: why is “Fast closing” a mistake?
Do not throw the handles downward and collide your hands; complete the chest contraction calmly.
What should I focus on when doing Cable Crossover?
Direct movement from high to low. Maintain elbow bend. Fix torso inclination. Bring hands before the lower chest. Stop without forcing your shoulders back. Do not curl your wrists at closing.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.