Mid Cable Crossover

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set the cable pulleys at chest height, grab the handles, and take a small step forward into a staggered stance.
• Keep a slight bend in your elbows and lean your torso slightly forward from the hips.
• Bring your hands together in a wide hugging motion, focusing on squeezing your chest muscles.
• Touch or slightly cross your hands in front of your chest, then reverse the motion under control to feel a stretch.

Common mistakes

• Turning the exercise into a press by bending and extending the elbows throughout the movement.
• Letting the hands fly backward out of control, which can place stress on the front shoulder.
• Using excessive momentum or throwing the upper body forward to force the weight together.

Frequently asked questions

Where should the pulleys be set for the mid cable crossover?

Set the pulleys at chest height to align the line of pull directly with the middle fibers of the pectoralis major.

Should my hands cross over each other at the end of the movement?

Crossing your hands can increase the contraction of the inner chest, but bringing them together until they touch is also highly effective.

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