Low Cable Crossover tutorial
The low cable crossover sets the pulleys at the lowest point and brings the handles together in an upward arc in front of the chest. This angle targets the upper chest and keeps constant tension throughout the range. It suits beginners and anyone looking to develop the upper chest.
How to perform
- Set both pulleys to the lowest position.
- Grab the handles with palms facing forward and step forward into the center.
- Stagger your stance slightly and keep your chest up.
- Hold your arms low at your sides with a slight bend in the elbows.
- Bring the handles up and forward in an arc until they meet in front of your upper chest.
- Squeeze your chest briefly and return the handles slowly to the start.
Breathing: Exhale as you bring the handles up together and inhale as you return.
Key tips
- Keep the elbow bend fixed throughout.
- Don't raise your hands above shoulder height.
- Keep your shoulders down and back so the front delts don't take over.
Common mistakes
- Bending and straightening the elbows, turning it into a curl
- Shrugging the shoulders toward the ears
- Using heavy weight that makes the body sway
Safety: People with pain in the front of the shoulder should start light with a shorter range.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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