Cable standing up straight crossovers are a chest exercise performed using a cable machine. The movement involves bringing the arms together in front of the body, crossing them over each other, which targets the pectoral muscles and also engages the deltoids and tricep.
Also Works
ShouldersTriceps
How to Perform
1
Stand in the middle of a cable machine with your feet shoulder-width apart.
2
Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
3
Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
4
Pause for a moment, then slowly return to the starting position, keeping your arms extended.
5
Repeat for the desired number of repetitions.
Pro Tips
•Set the cables at the highest position and step forward into a slight lunge stance for stability.
•Bring your hands together in front of your lower chest and squeeze the pecs hard for a one-second hold.
•Keep a slight bend in the elbows throughout and control the return to the open-arm position.
Common Mistakes
•Bending the elbows excessively, which turns the fly into a pressing movement and reduces pec stretch.
•Leaning too far forward, which uses body weight to assist the movement instead of isolating the chest.
•Not controlling the eccentric, letting the cables pull the arms back too quickly.