How to do a cable standing crossovers

Setup:

1. Cable Position: Set two cable pulleys to a high position (above shoulder height). Attach single handles to each cable.
2. Stand Position: Stand in the center between the two cable stations with feet staggered for added stability (one foot in front of the other).
3. Grip: Grab a handle in each hand with your palms facing downwards. Take a small step forward, creating slight tension on the cables.

The Lift:

1. Crossover: Keeping a slight bend in your elbows, bring your hands downwards and across your body, creating an arcing motion in front of your torso.
2. Focus on the chest: Concentrate on squeezing your chest muscles together at the midpoint of the movement.
3. Controlled Return: Slowly return to the starting position, resisting the weight's pull. Maintain a slight forward lean.
4. Repeat: Perform the desired number of repetitions with smooth, controlled movements.

Tips:

• Adjust hand position: You can bring your hands lower or higher on the crossover for slightly different chest emphasis.
• Exhale at the contraction: Exhale when your hands meet for better muscle-mind connection.
• Pause at the bottom: Briefly hold the stretched position at the bottom for added time under tension.