Low Cable Crossover

oec:low-cable-crossover

A standing cable isolation fly performed from the lowest pulley setting to target the upper chest and anterior shoulders.

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Also called: Low-to-High Cable Crossover, Low Cable Fly, Low-to-High Cable Fly, Low-Cable Cross-Over, Low-Cable Cross-Over - NB

How to do it

Set both pulleys of a dual-cable station to the lowest position and attach single-D handles.
Grasp a handle in each hand with an underhand or semi-supinated grip.
Step forward into the center of the station to establish cable tension and assume a stable staggered stance.
Maintain a slight bend in your elbows, brace your core, and keep your chest upright with a subtle forward torso lean.

Drive your hands upward and inward along a sweeping diagonal arc toward chest or lower face level.
Bring the handles together at the top of the motion, focusing on squeezing your upper chest.
Lower your arms under control along the same path back to the starting stretch position without shifting your torso.

Exhale as you bring your hands upward together, and inhale as you lower the weight back down under control.

Bending and extending the elbows, turning the fly into an incline pressing motion.: Lock a slight bend into your elbows from the start and move strictly from the shoulders.
Rocking the torso back and forth to generate momentum.: Brace through your staggered stance and lower the weight to isolate the chest completely.
Excessive shrugging at the top of the contraction.: Depress your shoulder blades before beginning the repetition to keep tension on the pectorals rather than the upper traps.

Do not allow the cables to pull your arms behind the plane of your torso into extreme hyperextension.

This record: CC-BY-SA-4.0.