Smart Workout Diary

Cable High Cross-Over

The cable high cross-over is a standing chest isolation exercise performed between two high cable pulleys. Bringing the handles down and together emphasizes the chest, particularly the lower chest fibers, while the shoulders assist and the trunk stays braced. It supports chest muscle development and controlled shoulder movement.

Demonstration

Cable High Cross-Over — demonstration 1
Cable High Cross-Over — demonstration 2

Instructions

  1. Set the pulleys high and attach single handles. Select a light, controllable resistance on both sides.
  2. Stand centered between the pulleys in a staggered stance, take one handle in each hand, and step slightly forward. Lean forward only slightly and brace your abdomen.
  3. Begin with your arms open to the sides and slightly in front of your shoulders, with a soft bend in both elbows and palms facing forward or slightly down.
  4. Bring the handles down and together in a wide arc until your hands meet or lightly cross in front of your lower chest or upper abdomen. Keep the elbow bend nearly unchanged.
  5. Pause briefly while squeezing your chest, then slowly return along the same arc until you feel a comfortable chest stretch. Keep your torso still and repeat.
Muscle Group
Lower Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a modest load. If you must bend and straighten your elbows noticeably, reduce the resistance.
  2. Keep your chest lifted and shoulders down; do not shrug or let the shoulders roll forward at the bottom position.
  3. Control the return rather than allowing the weight stack to pull your arms back quickly.
  4. Use a pain-free range of motion and avoid forcing an excessive shoulder stretch.
Exercise library