CABLE CROSSOVER

A.K.A. One-Arm High-Pulley Cable Crossover

Attach a D-handle to a high cable pulley. Stand with your left side facing the cable pulley while holding the handle with an overhand grip in your left hand and your arm extended straight out at your side with your elbow pointed up. Keeping just a slight bend in your elbow, bring your arm down and across your body so that your left hand is close to your right hip. Hold this position for a second as you contract your chest, then slowly reverse the direction to return your arm to the start position and repeat for reps. After you complete all reps on the left side repeat on the right. Although the exercise is described for starting with your left side, you can start with your right side. In fact, I recommend that you switch up which side you start with from workout to workout.

A.K.A. High-Pulley Cable Crossover

START: Attach single-handle D-grip handles to the upper pulleys on a cable crossover apparatus. Stand in the direct center of the machine with one foot in front of the other and with your knees slightly bent. Grasp the handles with your palms facing down and keep your elbows slightly bent and facing up toward the ceiling. Lean slightly forward at the waist.

MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.

A.K.A. Cable Crossover

START: Attach single-handle D-grip handles to the upper pulleys on a cable crossover apparatus. Stand in the direct center of the machine with one foot in front of the other and with your knees slightly bent. Grasp the handles with your palms facing down and keep your elbows slightly bent and facing up toward the ceiling. Lean slightly forward at the waist.

MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.

A.K.A. One-Arm Low-Pulley Cable Crossover

Attach a D-handle to a low cable pulley. Stand with your right side facing the cable pulley while holding the handle with an underhand grip and your arm extended at your side with about a 45-degree angle to your torso. Keeping just a slight bend in your elbow, extend your arm up and across your body so that your right hand is about parallel with your left shoulder. Hold this position for a second as you contract your chest, then slowly reverse the direction to return your arm to the start position and repeat for reps. After you complete all reps on the right side repeat on the left.

A.K.A. Low-Pulley Cable Crossover

START: Attach single-handle D-grip handles to the Lower pulleys on a cable crossover apparatus. Stand in the direct center of the machine with one foot in front of the other and with your knees slightly bent. Grasp the handles with your palms facing down and keep your elbows slightly bent and facing up toward the ceiling. Lean slightly forward at the waist.

MOVE: In a simultaneous downward/inward motion, bring the handles to a point in the front of your midsection, keeping your arms slightly bent. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the start position.