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Home » Exercise Guides » Chest

Low Cable Cross-Over: Target Your Chest and Triceps Effectively

How to do the low cable cross-over

Written by Dr. Malik

Last Updated on15 September, 2024 | 5:50 PM EDT

Ask Question?

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!

Low Cable Cross-Over Details
Basic Information
Body Part
Chest
Primary Muscles
Pectoralis major, Triceps brachii
Secondary Muscles
Rhomboids, Triceps
Equipment
Cable Machine, Adjustable Pulleys, Handle Attachments
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Isotonic
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-15
Power4-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility15-30 seconds
Similar Exercises
  • Bodyweight Fly: Target Your Chest and Arms for Maximum Gains
  • Master the Overhead EZ Bar Tricep Extension for Stronger Arms
  • Wide Push-Ups: Strengthen Chest, Arms, and Core Effectively
  • Master the Stability Ball Decline Push-Up for Total Chest Strength

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.

How to do the low cable cross-over

Interested in measuring your progress? Check out our strength standards for Cable Fly.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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