Cable Crossover

Trains the Sternocostal Head and Abdominal Head.

How to do it

Set both pulleys above head height and take a handle in each hand.
Step forward into a split stance so the cables are under tension with your arms out to the sides.
Lean forward slightly from the hips with a flat back.
Set a small bend at the elbows and keep it fixed.
Draw both hands down and inward in an arc until they meet in front of your hips or cross over each other.
Let the cables draw your arms back out and up along the same arc, under control.

Standing level with the pulleys instead of stepping through them. Without the step there is no tension at the top of the arc and the first third of the movement does nothing.
Pushing the hands together with straight arms locked. The elbows keep their small bend; locking them out makes it a pressing movement with the triceps involved.
Turning it into a pulldown by pulling with the arms. The upper arm travels across the body — that is chest work. If the elbows are driving downward past the body, the lat has taken over.
Loading it so heavily that the torso rocks forward on each repetition. The split stance is there so the body can stay still; if it cannot, the stack is too heavy for the lever the arms are working through.