Low Cable Cross-Over (Chest)

The low cable cross-over or standing cable flye is a very effective isolation exercise which works the Pectoralis Major (Chest). It’s great for building size and strength in the chest but it’s not a power movement which makes it a great warm-up or finisher exercise.

Now, the cable cross-over is suitable for anyone at any level of training so it’s very beneficial regardless of your training experience as long as you train with proper form. But using cables is a great benefit of this exercise since they keep constant tension on the muscles which is important for muscle hypertrophy.

So, make sure to add this exercise to your chest routine or you’ll be leaving gains on the table!

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Isolation
• Equipment: Cable Machine
• Difficulty: Beginner

Exercise Instructions

1. Attach two single grips to two low cable pulleys.
2. Then, grab both handles and stand in the center of the cable machine.
3. Place one foot forward and bend your knees slightly.
4. Now, lift both cables upward with arms extended to the midline of your body at about head level and contract your chest at the same time. Exhale during this portion of the exercise.
5. Slowly lower your arms back down to the starting position and inhale.
6. Repeat for the desired number of reps.

Variations & Tips:

• Always keep your elbows slightly bent to generate more power and to get a better contraction in the chest.
• It’s best to use light to moderate weights for this exercise to decrease front deltoid involvement and to keep tension on the chest. Going too heavy may also compromise form which is not good for training the target muscle.
• Contract your chest muscles during the exercise to ensure optimal stimulation.
• The low cable cross-over works the chest muscles but the front deltoids receive stimulation as secondary movers during the exercise.

Watch: How to do the low cable cross-over