How to do the Cable Standing Up Straight Crossovers
ChestCableBeginner
Cable Standing Up Straight Crossovers deliver constant tension across the chest that free weights simply cannot replicate, making them a smart choice for building lasting pec definition from day one. Master this movement and you will understand exactly how to make your chest do the work, not your arms.
Add this to my personalized plan →Muscles worked
Primary
Pectorals (chest)
Secondary
Front deltsTriceps
Step-by-step
- Set both cable pulleys to the highest position, grip the handles with a slight bend in your elbows, and stand tall in the center of the cable station
- Stagger your feet slightly for balance, brace your core, and keep your torso upright throughout the entire set
- Drive both handles down and together in a wide arc until your hands meet at hip level, squeezing your chest hard at the point of contact
- Slowly resist the cables back to the start position under full control, feeling the stretch across your chest before the next rep
Common mistakes
- Bending too far forward at the hips, which shifts the load off the chest and onto the shoulders, so keep your torso vertical throughout
- Letting the elbows straighten and turning the movement into a tricep exercise, so maintain that soft consistent bend in both arms from start to finish
- Rushing through the eccentric by letting the cables yank your arms back up, so take at least two full seconds to return to the start and own every inch
Pro tip — At the bottom of each rep, allow one hand to cross slightly over the other on alternating reps to achieve peak sternal fiber contraction, the point where most lifters leave gains on the table.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Chest exercises
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