{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Cable Cross-over",
      "kind": "common"
    },
    {
      "text": "Standing Cable Crossover",
      "kind": "common"
    },
    {
      "text": "Cable Fly",
      "kind": "common"
    },
    {
      "text": "Cable Fly Lower Chest",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "biceps-brachii",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-chest-fly",
      "horizontal-push"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "323,1691"
  },
  "id": "oec:cable-crossover",
  "instructions": {
    "setup": [
      "Attach single-grip handles to both high or mid-height pulleys of a dual-cable crossover station.",
      "Grasp a handle in each hand, step forward into the center to place tension on the cables, and adopt a staggered stance.",
      "Lean forward slightly from the hips with a tall chest, keeping a slight, fixed bend in your elbows."
    ],
    "steps": [
      "Sweep your hands forward and inward along a wide arc toward the midline of your body.",
      "Bring your hands together or cross your wrists slightly at full contraction, squeezing the chest hard for a brief pause.",
      "Slowly reverse the motion, opening your arms back out until you feel a deep stretch across your pectorals, maintaining the fixed elbow angle."
    ],
    "breathing": "Inhale as your arms open into the stretched position; exhale forcefully as you bring your hands together.",
    "cues": [
      "Hug a wide tree barrel",
      "Lead with your inner elbows",
      "Keep the elbow bend locked",
      "Squeeze the chest, not the hands"
    ],
    "common_faults": [
      {
        "fault": "Turning the fly into a chest press by excessively bending and extending the elbows.",
        "correction": "Maintain a consistent slight bend in your elbows throughout the entire range of motion."
      },
      {
        "fault": "Swinging the torso back and forth to generate momentum.",
        "correction": "Brace the core, maintain a stable staggered stance, and keep the torso stationary."
      },
      {
        "fault": "Allowing the shoulders to shrug up toward the ears at the peak stretch.",
        "correction": "Depress your scapulae and keep your shoulders down and back."
      }
    ],
    "safety": {
      "precautions": [
        "Do not allow the weights to pull your arms excessively behind the plane of the torso to avoid anterior shoulder capsule strain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Crossover",
  "previous_ids": [
    "oec:cable-cross-over",
    "oec:cable-fly-lower-chest"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Cable Cross-over",
        "url": "https://wger.de/en/exercise/323/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      },
      {
        "title": "wger: Cable Fly Lower Chest",
        "url": "https://wger.de/en/exercise/1691/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "daiben"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-chest-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-chest-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-chest-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-cable-fly"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A chest isolation exercise performed standing between dual cable pulleys, bringing the arms forward and across the body against constant tension."
}