cable standing up straight crossovers: technique and muscles worked

Animated demonstration of cable standing up straight crossovers

How to do this exercise

Step:1 Stand in the middle of a cable machine with your feet shoulder-width apart.
Step:2 Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
Step:3 Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
Step:4 Pause for a moment, then slowly return to the starting position, keeping your arms extended.
Step:5 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Chest
Target muscle: Sternal pectoralis (mid chest)Costal pectoralis (lower chest)
Secondary muscle: Biceps Anterior deltoid Clavicular pectoralis (upper chest)

Hypertrophy grade

Good8 / 10

Nemeo’s take

The cable fly perfectly targets the pectoral fibers with continuous tension, especially in the stretched position, where most dumbbell variations lose the load. Stability is moderate: the exercise requires a slight strengthening but remains accessible to reach failure without major risk. Compared to free-weight flyes, the pulley allows greater amplitude and better adaptation to the resistance curve. It excels at isolation but will sometimes be limited by shoulder fatigue at the end of the series.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable standing up straight crossovers

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