Cable Crossovers (upper chest) Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push
  • Beginner
  • Shoulders
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up the cable machine for crossovers by adjusting the pulleys to the highest point possible on both sides and attaching single grip handles.
  2. Set your desired weight on the weight stacks and grasp each handle with your palms facing down.
  3. Take a step forward. 
  4. With your arms slightly bent at the elbows, keep your chest up and eyes facing forwards. This is the starting position for the exercise.
  5. Rotating at the shoulders only and moving your arms in a circular motion, slowly bring the handles together out in front of your body around head height.
  6. Squeeze your chest as you bring the handles together.
  7. Slowly lower the weight back to the starting position and then repeat for desired reps.

Exercise Tips:

  1. Form is more important that weight on this exercise.
  2. Focus on getting a good chest squeeze on the way down, and a good stretch on the way up.
  3. Keep your elbows slightly bent throughout the movement, and do not change the angle of your arms.

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2 Comments+ Post Comment

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Posted Wed, 05/22/2013 - 07:11
anil kumar


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Posted Mon, 07/02/2012 - 16:30
BUM at

These should be done a lot more often than crossing your arms down near your waist. High crossovers develop the upper chest muscle fibers while low crossovers develop the low chest fibers. Most men have under developed upper pecs and the over worked lower pecs giving them a "breast-like" appearance. Develop your upper chest mates!