Step by step
- Set both pulleys at the highest position and grab a handle in each hand.
- Step forward, one foot in front of the other, torso leaning slightly.
- With elbows slightly bent, sweep your hands down in an arc until they meet in front of your hips or chest.
- Squeeze your chest for a second with your hands together.
- Return slowly until you feel a stretch in your chest.
Tip: Changing the pulley height changes the chest area: from high works the lower chest more; from low, the upper chest.
Common mistakes
If your elbows move, it becomes a press and your triceps join in. Keep the same elbow angle throughout.
Swinging your torso to move more weight takes work off your chest. Lower the load.
Let your hands come back to shoulder line to stretch your chest.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Do I have to cross my hands at the end?
No. Bringing them together is enough; crossing slightly lengthens the range but doesn't change much.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable crossover to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.