A Typical Session
21 Min
Warm-up
5m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Creates constant tension throughout the motion — great for shaping the chest.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Set pulleys at shoulder height on a cable machine.
- 2.Hold handles with arms extended and elbows slightly bent.
- 3.Bring hands together in a wide arc in front of your chest.
- 4.Return slowly to the start, keeping slight bend in elbows.
Pro Tips
- •Avoid clanking handles together.
- •Squeeze chest muscles at the end of each rep.
- •Keep movement slow and controlled.
Equipment
Cable Crossover Machine
Safety
Use light to moderate weight to prevent shoulder strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.