Videos
Instructions
- Stand in the middle of a cable crossover machine with pulleys set high.
- Grasp each handle and step forward into a stable split stance.
- Lean slightly forward and keep arms extended downward and outward with a slight bend at the elbows.
- Pull both handles downward and inward in an arc, meeting just in front of your hips.
- Pause briefly, squeeze your chest, then slowly return to the starting position.
Technical Tips
- Maintain a slight bend in the elbows to protect the joints.
- Avoid swinging or using body momentum.
- Focus on a slow, controlled contraction and full range of motion.
Breathing Tips
- Exhale as you bring the handles down and together.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Pectoral tendon inflammation
The Standing High Cable Crossover is a targeted chest isolation exercise that emphasizes the lower portion of the pectoral muscles. Using a cable machine set at a high position, this movement involves bringing the handles down and inward in a controlled arc. This downward trajectory intensifies activation of the lower chest while still engaging the full pectoral complex and front deltoids. Ideal for sculpting and defining the chest line, the exercise offers continuous tension thanks to the cable system, reducing reliance on momentum and increasing muscular control. Often used in bodybuilding and advanced fitness programs, it enhances symmetry and contributes to a fuller, more chiseled chest aesthetic. Suitable for intermediate to advanced practitioners, it’s a reliable choice for developing lower chest thickness and separation.
What part of the chest does the high cable crossover target?
The high cable crossover targets the lower chest muscles by pulling the cables in a downward arc, emphasizing the lower pectoral fibers for enhanced definition and development.
Is the high cable crossover effective for chest sculpting?
Yes, the high cable crossover is highly effective for chest sculpting, especially when aiming to define and isolate the lower portion of the pectorals with consistent tension.
How high should the pulleys be for a high cable crossover?
The pulleys should be set above shoulder height, typically near the top of the cable machine, to ensure the correct downward angle and proper chest muscle engagement.