Cable Crossover – Low Pulley

Learn how to do Cable Crossover – Low Pulley with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 3.5 Chest Cable

Cable Crossover – Low Pulley is a Cable exercise that primarily targets the Chest. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Cable Crossover – Low Pulley

How to perform this exercise correctly

1 - Set the cable to the low position (as low as possible) and load the machine to a weight that lets you properly complete the given reps.

2 - Grab the handles and stand in the center of the station. Step forward (one foot slightly ahead of the other).

Nice, you're in the starting position

3 - Now, while slightly bending your elbows and keeping your arms extended, bring your hands toward the center of your chest while squeezing your pecs.

4 - After a very short pause, return to the starting position.

Good to know: Your torso and arms shouldn't move. Only your shoulders perform the movement by engaging your pecs.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleChest

EquipmentCable Machine

Your weight

Duration

min

Estimated burn

120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Cable Crossover – Low Pulley

Type: Cable exercise
Primary muscle: Chest
Secondary muscles: None
MET value: 3.5
Calories (30 min, 70 kg): ≈ 120 cal
Video quality: 4K with male and female demonstrations

More Chest Exercises

MET 4.5

Alternating Incline Dumbbell Press

Dumbbells

MET 5

Barbell Bench Press

Olympic Barbell
Bench

MET 4.5

Bench Press Machine

Machine

MET 3.5

Cable Chest Fly

Cable

FAQ: Cable Crossover – Low Pulley

What muscles does Cable Crossover – Low Pulley work?

Cable Crossover – Low Pulley primarily targets the Chest.

How do you do Cable Crossover – Low Pulley correctly?

How to perform this exercise correctly 1 - Set the cable to the low position (as low as possible) and load the machine to a weight that lets you prope

Is Cable Crossover – Low Pulley good for beginners?

Cable Crossover – Low Pulley has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Cable Crossover – Low Pulley?

Cable Crossover – Low Pulley requires: Cable.

What are the benefits of Cable Crossover – Low Pulley?

Cable Crossover – Low Pulley strengthens the Chest, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Cable Crossover – Low Pulley?

Similar exercises to Cable Crossover – Low Pulley include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Cable Crossover – Low Pulley better than Alternating Incline Dumbbell Press?

Both Cable Crossover – Low Pulley and Alternating Incline Dumbbell Press target the Chest. Cable Crossover – Low Pulley uses Cable, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.