Cable Crossover

Technique

Stand in the center of a cable station with handles attached at the high pulleys. Lean forward slightly and bring both arms down and together in a wide arc, finishing at hip level. Keep a slight bend in the elbows throughout. Slowly return to the starting position under full control.

Steps

1. Set both pulleys high and grasp the handles with your palms facing inward
2. Step forward into a stable stance and lean slightly from the ankles
3. Brace your torso and hold a slight, fixed bend in your elbows
4. Sweep the handles down and together in a wide arc toward hip level
5. Pause briefly as the handles meet
6. Return your arms slowly along the same arc under control

Common mistakes

• Bending and straightening the elbows to turn the movement into a press
• Rounding the shoulders forward at the finish
• Using excessive torso movement to swing the handles together
• Allowing the weights to pull the arms back too quickly

Variations

• Staggered-stance high-to-low cable crossover
• Parallel-stance high-to-low cable crossover
• Single-arm high-to-low cable crossover
• Low-to-high cable crossover

FAQ