Fysiqal

Isolation · Beginner

Cable Crossover

Isolation isolation exercise using cable.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Cable
Mechanics
Isolation
Sides
Bilateral
Main plane
Transverse

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How to do the Cable Crossover

Cues reviewed by Kwabena Osei on

Setup

Stand centered between two high pulleys, one handle in each hand, a slight forward lean at the trunk.

  1. Pull both handles down and in front of you in a wide arc, crossing your hands at the bottom.

  2. Squeeze your shoulder blades together slightly as you finish the movement -- that scapular adduction increases the pec's force angle rather than happening automatically.

  3. Your trunk angle changes the emphasis: leaning forward to about 45 degrees brings in more lats/rear-shoulder assistance, while an upright, parallel-to-vertical trunk keeps it more isolated to the chest.

Common mistakes

  • Using your shoulders to muscle the cables down instead of leading with a chest squeeze.

  • Letting the trunk swing to add momentum instead of keeping your torso angle fixed for the set.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal adductionprimary action

    Pectoralis major (prime mover, high emphasis); Pectoralis major (prime mover, moderate emphasis); Anterior deltoid (synergist, moderate emphasis); Biceps brachii (synergist, low emphasis); Pectoralis minor (stabilizer, low emphasis); Serratus anterior (stabilizer, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.