Low Cable Crossover

A beginner strength exercise for the chest, done with a cable.

Main muscles: Chest
Also works: Shoulders
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Push

How to do the Low Cable Crossover

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
Return your arms back to the starting position after a brief pause.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Low Cable Crossover

Questions

What muscles does the Low Cable Crossover work?

Mainly the chest, with the shoulders helping.

Is the Low Cable Crossover good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Low Cable Crossover?

Good alternatives that train the chest: Cable Crossover, Cable Iron Cross, Single-Arm Cable Crossover or Cable Chest Press.

How many sets and reps of the Low Cable Crossover should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).