Cable crossover

The cable crossover strengthens your chest muscles with emphasis on the shoulders as well.
Be careful if you have shoulder, elbow, or lower back problems.

Getting set
Set the pulleys on both towers of a cable machine to the top position. Clip a horseshoe handle to each pulley. Stand between the towers with your legs comfortably apart and with one foot slightly in front of the other. Grasp a handle in each hand, palms facing down and slightly forward. Tighten your abdominals, lean slightly forward from your hips, and relax your knees. See photo A.

The exercise
Keeping a slight bend in your elbows, pull the handles down so one wrist crosses slightly in front of the other. Then slowly raise your arms up and out to the sides until your hands are level with your shoulders. See photo B.

Do’s and don’ts

• DO exhale deeply before bringing your hands together.
• DO initiate the move from your chest; in other words, keep your shoulders, elbows, and wrists in the same position throughout.
• DON’T forget that slight forward lean: It takes the pressure off your lower back.

Other options

• Flat bench cable fly: Set the cables to the lowest point on the towers, and place a flat bench in the center of the towers. Grasp a handle in each hand and lie on your back. Straighten your arms up directly over your shoulders and then spread your arms down and to the side until your elbows are just below shoulder level. This motion is the same one used in the flat bench dumbbell chest fly.
• One-hand crossover: Do the basic cable crossover one arm at a time. Place the unused hand on your hip or hold onto the cable tower.