Cable Fly Crossover
Muscle Group(s)
Primary: Chest
Secondary: Anterior Deltoid, Rhomboids, Levator Scapulae, and Latissimus Dorsi
Workout Description
The Cable Crossover exercise primarily targets the pectoralis major and pectoralis minor, but it also hits the anterior deltoid, rhomboids, levator scapulae, and latissimus dorsi. This makes it an awesome addition to any routine for a more total chest workout.
Sets & Reps
With 30%-50% of your 1 rep max for 3 – 6 reps to tax the muscle and gain overpowering strength.
You will need 60%-80%% of your 1 rep max for 7-12 reps if bigger muscles are your thing.
With 30%-50% of your 1 rep max push through 25+ reps in a slow & controlled manner.
1. Adjust the load on the pair of weight stacks inside the cable crossover machine.
2. Set the pulleys in the highest position and attach handles on both.
3. Grab the handles one at a time and position yourself in the middle between the two pillars.
4. Bring your arms to your sides and take a half step forward to lift the weights from their stacks.
5. Engage your abs, bring your shoulders back, and inhale.
6. Bring your arms in and down, meeting your knuckles in front of your hips.
7. Hold for a moment and bring your arms to your sides as you exhale.
Tracking calculator coming soon in future update. Currently testing & finalizing while in this Beta Release.
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