Chest · Isolation

Low Cable Crossover

A chest isolation exercise using low cable pulleys to target the upper chest through an upward fly motion. Sweeping from low to high matches the upward angle of the upper chest fibers, hitting them from a direction no press can. The cables keep the squeeze loaded at the top, which makes the finishing contraction the entire point of the exercise.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Cable Isolation Push
low-cable-crossover-poster
  • Level Intermediate
  • Equipment Cable
  • Primary Muscles Pectorals, Upper Chest
  • Movement Isolation Push

Demonstration

Watch the Form Demo

Technique

How to Do the Low Cable Crossover

  1. Set both pulleys to the lowest position and grip a handle in each hand.
  2. Step forward into a split stance with your arms down and slightly behind you, cables taut.
  3. Set a slight fixed bend in the elbows.
  4. Sweep both hands upward and inward until they meet around chin height.
  5. Squeeze the upper chest hard for a beat at the top.
  6. Lower back along the same arc under control.

Anatomy

Muscles Worked

chest
Primary muscles
Pectorals Upper Chest

Do This

Form Cues

  • Set both pulleys at the lowest position and step forward into a split stance.
  • Sweep the handles up and in, finishing around chin height.
  • Keep a fixed slight bend in the elbows.
  • Finish each rep as if presenting something at chin height with both hands. That end position is the exercise.

Avoid This

Common Mistakes

  • Pressing rather than sweeping, which brings the triceps in.
  • Standing too upright, which shortens the arc.
  • Letting the shoulders roll forward at the top.
  • Turning the sweep into an upward press by bending and straightening the elbows.

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