Step by step
- Set both pulleys at the lowest position and grab a handle in each hand.
- Step forward with your chest up and arms open and down, elbows slightly bent.
- Raise your hands in an arc until they meet at chin height.
- Squeeze for a second and lower slowly along the same arc.
Tip: Use light weight and think about bringing your biceps together, not your hands.
Common mistakes
If your shoulders shrug, your traps take over. Keep them down.
Keep the elbow angle fixed so your chest does the work.
Above your face your shoulders take over. Stop at chin height.
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
High-to-low or low-to-high?
High-to-low works your lower chest more; low-to-high, your upper chest. Choose based on what you want to build.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add low 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.