Chest
Low-Cable Cross-Over - NB
Isolate the upper chest and improve inner-pectoral definition with a controlled, arcing movement pattern.
How to perform.
Follow the sequence — setup is half the lift.
Position the stirrup handles at the lowest setting on both sides of a dual-cable machine.
Stand in the center of the machine and grasp each handle with an underhand grip, palms facing forward.
Step one foot forward to create a stable, staggered stance and keep a slight bend in your elbows.
Pull the handles upward and inward toward the midline of your body until they meet at chest height.
Squeeze your chest muscles at the top of the movement for one second.
Lower the weights back to the starting position along the same arc in a slow, controlled manner.
Keep your chest upright and avoid leaning backward as the weights descend.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weight
- Allowing the elbows to lock out completely during the movement
- Bringing the hands too far past the midline, which shifts tension to the joints
- Pressing the handles forward instead of following a wide arcing path
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.