Low Cable Crossover
The Low Cable Crossover primarily works the Pectoralis Major (Sternal), Pectoralis Minor, with secondary activation of the Pectoralis Major (Clavicular), Serratus Anterior and stabilizer support from the Anterior Deltoid, External Obliques, Rectus Abdominis. It is a cable isolation exercise at beginner difficulty.
The Low Cable Crossover is an beginner isolation exercise performed with cable, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), Pectoralis Minor, with secondary engagement of the Pectoralis Major (Clavicular), Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
Cable crossover with arms crossing upward emphasizing lower and middle chest.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal), Pectoralis Minor |
| Secondary | Pectoralis Major (Clavicular), Serratus Anterior |
Muscles Worked
The Pectoralis Major (Sternal), and Pectoralis Minor are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Clavicular), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, External Obliques, Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Pectoralis Minor (chest)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Pectoralis Minor.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal), Pectoralis Minor) and can be substituted based on your equipment or variation preferences.
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