Cable crossovers, also referred to as "standing cable flies" are an isolated exercise that emphasises your pecs.
How to perform cable crossovers
- Keeping one leg in front of the other, stand in the middle of the cable rack holding the cable handles.
- Lean forward at about a 60 degree angle
- Keeping your elbows locked and slightly bent, pull your hands down in front of your body until they meet at the center.
- Slowly raise them back to the starting position. Be sure to keep your elbows locked at the same angle.
- Repeat steps 3 & 4 until you've repeated the desired number of reps
|Number of Reps
For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.
Pectoralis Major, Sternal (Chest - lower pecs)
- Pectoralis Major, Clavicular (Chest - upper pecs)
- Pectoralis Minor (Chest/shoulder)
- Rhomboids (Back - middle)
- Levator Scapulae (Shoulder - upper)
- Deltoid, Anterior (Shoulder - front)
- Latissimus Dorsi (Lats - outer back)
- Triceps Brachii (Triceps)
- Biceps Brachii (Biceps)
- Brachialis (Lower biceps/side of arm)
- Wrist Flexors (Inner forearm)