Fysiqal
Exercises
Exercises
Cross Over Cables
Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
chestisolationcableupper-body
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In one line
Standing cable crossover flye for the sternal pectoralis major; trunk angle changes the emphasis and the secondary muscles.
Detail
The source gives two trunk positions:
- Trunk at 45 degrees — Primary: Pectoralis Major (MEO Sternal); Secondary: Anterior Deltoid, Latissimus Dorsi, Rhomboid.
- Trunk Parallel to the Floor — Primary: Pectoralis Major (MEO Sternal); Secondary: Anterior Deltoid.
Cross-over cable (45 degrees to upright position) is the example exercise for shoulder-joint adduction (a weak action assisted by the latissimus dorsi). Cross-over cable/flyes occupy the "stretch" and "contracted" positions of the Positions-of-Flexion pectoral chart. For maximum pectoral effect, use scapular adduction to increase the force angle (2-joint muscle).
Key facts
- Primary: Pectoralis Major (MEO Sternal) in both positions.
- Secondary at 45 degrees: Anterior Deltoid, Latissimus Dorsi, Rhomboid.
- Secondary parallel to floor: Anterior Deltoid.
- "Stretch"/"contracted" positions in the pectoral Positions-of-Flexion chart.
Connections
- pectoralis-major — primary mover (sternal).
- anterior-deltoid / latissimus-dorsi — secondary movers.
- horizontal-flexion-adduction — the primary joint action.
- chest-fly / pec-deck — related chest isolation moves.
SourceReference manual
p.132p.148p.276p.672p.708
Cited authorities in source: none specified for this entry.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.
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Atlas Connections
Anterior Deltoid
The front deltoid head; produces forward flexion, horizontal adduction, and internal rotation — primarily a pressing muscle.Horizontal Flexion (Adduction)
Drawing the humerus from the side-horizontal to the front-horizontal position.Latissimus Dorsi
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.Pectoralis Major
The chest muscle (clavicular and sternal portions); its primary action is horizontal adduction (flexion) of the arm — a powerful action.Dumbbell FlyesClosely related
Dumbbell flye isolating the pectoralis major for "shape"; weaker than the press because of the long lever arm.Pec DeckClosely related
Machine pec-deck flye; performing it with a slightly bent elbow gives a stronger contraction for the sternal pectoralis and anterior deltoid.Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.