Standing Cable Crossover Exercise

High Pulley Cable Crossovers

The cable crossover exercise is similar to the dumbbell flies exercises; however, with this exercise, you're able to cross your hands at the peak of the motion allowing you to achieve a great contraction for each rep.

Standing Cable Crossover Technique & Execution

• Grab hold of the handles attached to the high pulleys
• Step forward slightly of the mid line between the two pulleys and extend your arms out to the sides
• Bend forward slightly at the waist then bring your arms to the front in a big hugging motion
• Crossover your hands over one another and get a good contraction at the peak of the motion
• Then return to starting position
• For each rep, alternate each of the hands crossing over the other hand

Low Pulley Cable Cross over Exercise

As an alternative to the high pulley cable crossovers, you can perform cable crossovers using the low pulley handles. With the high pulley cable crossover exercise, your arms move in a high to low motion; with the low pulley crossover, you have a low to high motion movement.

Low Pulley Cable Technique & Execution

• Grab hold of the handles attached to the low pulleys
• Step forward slightly of the mid line between the two pulleys and extend your arms out to the sides
• Bend forward slightly at the waist then bring your arms to the front in a big hugging motion
• Give a good contraction at the peak of the motion
• Then return to starting position