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Cable Cross-over

Target Muscles

Pectoralis major (mid chest).
Also used Anterior deltoids.

Starting Position

  • Attach the handles to two overhead pulley machines.
  • Hold the handles, palms facing down, and
    stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.
  • Bend forwards slightly from the waist and maintain this position throughout the exercise.

The Movement

  • Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips.
  • When the handles meet, squeeze your pectorals hard and hold for a count of two.
  • Slowly return the handles to the starting position.


  • Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.
  • Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.
  • You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.

Exercises for your Chest Workouts.

  • Barbell Bench Press.
  • Dumbbell Bench Press.
  • Incline Barbell Bench Press.
  • Incline Dumbbell Bench Press.
  • Dumbbell Flye.
  • Pec Dec Flye.
  • Cable Cross-over.

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