Mid-Pulley Cable Crossover
Chest · Cable · Beginner
How to do it
- Adjust the cable pulleys to chest height.
- Stand in the center of the cable machine with one foot in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Take a step forward, keeping your arms slightly bent.
- With a slight bend in your elbows, bring your hands together in front of your chest.
- Pause for a moment, then slowly return your arms back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Pectorals
Secondary: Deltoids, Triceps
Is your Mid-Pulley Cable Crossover good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 7 kg |
| Novice | 12.5 kg |
| Intermediate | 18 kg |
| Advanced | 26 kg |
| Expert | 34 kg |
| Veteran | 44.5 kg |
| Elite | 55 kg |
| Master | 68 kg |
| Apex | 81 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Mid-Pulley Cable Crossover.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Mid-Pulley Cable Crossover rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Mid-Pulley Cable Crossover FAQ
What muscles does the Mid-Pulley Cable Crossover work?
The primary target is pectorals. It also involves deltoids, triceps while you keep the movement controlled.
How many sets and reps should I do for the Mid-Pulley Cable Crossover?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Mid-Pulley Cable Crossover strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
