Low Cable Crossover

Exercise / Chest

Low Cable Crossover

The low cable crossover is a machine-based cable exercise that targets the chest muscles. It involves using a cable machine with the reels set to the lowest height and then crossing the arms in front of the chest while keeping the elbows slightly bent. This action targets the chest muscles, especially the upper and inner regions, while also engaging the shoulders and triceps as secondary muscles.

How To do:

Low Cable Crossover

Here’s how to perform a low cable crossover:

  1. Start by setting the cable machine to the lowest setting and attaching a handle to each side.
  2. Stand in the center of the cable machine with your feet shoulder-width apart and facing the machine. Grab a handle in each hand and bring your hands up to shoulder height. This is the starting position.
  3. Take a step forward with one foot, keeping your knees slightly bent, and lean forward at the waist while maintaining a straight back.
  4. Your hands should end up at your sides, just below your hips.
  5. With a slight bend in your arms, draw your weights upward and toward the midline of your body. Make sure to keep your elbows slightly bent throughout the movement.
  6. Pause for a moment, then slowly release the tension and return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

Low Cable Crossover Benefits

This movement, which is performed on a machine with cables, is one of the chest movements that you can exercise your chest muscles from a to z in the most efficient way. The low cable crossover offers several benefits for those looking to improve their chest strength, size, and definition. Here are some of the main benefits:

1- Targets upper and inner chest: The low cable crossover primarily targets the inner and upper chest muscles, which can be difficult to isolate with other exercises.

One of the reasons the low cable crossover is so effective for targeting the upper and inner chest muscles is the push and compression from the bottom up that it creates. As you bring your arms together, the cable resistance pushes against your hands, creating a compression force that activates the chest muscles. This helps to develop a well-rounded chest with more definition and shape.

Also, while the focus is on the chest muscles, the low cable crossover also engages the shoulders and triceps as secondary muscles. This helps to build overall upper body strength and can improve performance in other exercises and sports.

low cable crossover muscles

2- Offers versatility: You can target your lower, upper and middle chest muscles separately by changing the height of the cables on the station. The higher the cables are the more you’ll emphasize your lower pecs. The lower the cables, and the more you’ll target the upper pecs. This allows for variety in the exercise and can target different parts of the chest.

3- Reduces strain on joints: Unlike other exercises that put a lot of stress on the joints, such as the bench press, the low cable crossover is a low-impact exercise. This makes it a good option for those with joint pain or injuries.

4- Provides constant tension: The cable machine provides constant tension throughout the entire range of motion, which helps to keep the muscles under tension for a longer period of time. Thanks to constant resistance, it triggers the work of many small stabilizing muscles in your chest in addition to the pectoral muscles. This can lead to greater muscle activation and improved muscle growth.

5- Low energy – High impact: The tension and resistance in this movement is evident throughout the range of motion of the entire exercise and is an optimal property that reduces wasted energy.

Low Cable Crossover – Muscles Worked

Target - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Anterior Deltoid
Synergists - Biceps, Short Head
Stabilizers - Biceps Brachii
Stabilizers - Brachialis
Stabilizers - Triceps Brachii
Stabilizers - Wrist Flexors
Stabilizers - Rectus Abdominis
Stabilizers - Obliques
Antagonist Stabilizers - Erector Spinae

Tips on how to incorporate exercise into your workout:

Incorporating the low cable crossover into your training program can help to target your chest muscles and improve upper body strength and definition. Here are some tips on how to incorporate the exercise into your routine:

  1. Warm up: Before starting any exercise, it’s important to warm up your muscles to prevent injury. You can warm up your chest muscles by doing some light cardio and dynamic stretches.
  2. Choose the right weight: Start with a weight that allows you to perform the exercise with good form and control. You can increase the weight as you become stronger and more comfortable with the movement.
  3. Include the exercise in your chest workout: The low cable crossover can be performed as a standalone exercise or as part of a chest workout. The low cable crossover can be combined with other chest exercises such as bench press, push-ups, and dumbbell flys to create a well-rounded chest workout.
  4. Vary your sets and reps: To maximize the benefits of the low cable crossover, you can vary your sets and reps. For example, you can perform 3-4 sets of 8-12 reps for muscle building, or 2-3 sets of 15-20 reps for muscular endurance.
  5. Monitor your form: It’s important to maintain proper form while performing the low cable crossover to avoid injury and get the most out of the exercise. Keep your chest up, shoulders down, and elbows slightly bent throughout the movement.

By incorporating the low cable crossover into your training program, you can improve your chest strength and definition, increase your range of motion, and add variety to your workout routine.

Cable Crossover Muscles Worked