Exercise guide
Cable Standing-Up Straight Crossovers
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
This isolation movement provides constant tension across the chest, specifically targeting the lower and inner pectoral fibers while engaging the anterior deltoids for stability. It is highly effective for achieving a deep peak contraction that is difficult to replicate with free weights.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulleys to a high position (above head height) on both sides of the cable machine.
- Stand in the center of the machine and grasp the handles with a neutral grip, palms facing forward.
- Step forward with one foot into a staggered stance for stability and lean your torso slightly forward from the hips.
- Maintain a slight bend in your elbows and keep your chest up with shoulders retracted.
How to do it
- Exhale as you bring your hands down and together in a wide arc, meeting in front of your midsection or waist.
- Squeeze your chest muscles forcefully at the bottom of the movement for a one-second pause.
- Inhale as you slowly reverse the movement, returning to the starting position until you feel a comfortable stretch in your chest.
- Maintain a controlled tempo, taking roughly two seconds for both the concentric and eccentric phases.
Form checklist
- Keep a fixed, slight bend in the elbows; do not allow the movement to turn into a pressing motion.
- Avoid using momentum or swinging your torso to move the weight.
- Keep your shoulders pinned back and down to prevent the anterior deltoids from taking over.
- Ensure your core remains braced to stabilize your spine throughout the set.
Pro tips
- Focus on bringing your inner elbows toward each other rather than just your hands to maximize pectoral shortening.
- Rotate your wrists slightly inward at the bottom (pinkies toward each other) to intensify the contraction in the lower chest fibers.
Make it harder
- Perform a 'cross-over' at the bottom of the rep, where one hand passes over the other, to increase the range of motion and adduction.
- Add a 3-second isometric hold at the point of maximum contraction on every rep.
Frequently asked
- What muscles does the cable standing-up straight crossovers work?
- The cable standing-up straight crossovers primarily targets the deltoids and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the cable standing-up straight crossovers?
- The cable standing-up straight crossovers uses cable.
- Is the cable standing-up straight crossovers good for beginners?
- The cable standing-up straight crossovers is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.