Cable Crossover Station

How to adjust

Slide each pulley up or down its tower and lock the pin into the desired height slot — high pulleys for a top-down crossover (lower chest emphasis), low pulleys for a bottom-up sweep (upper chest emphasis), shoulder-height pulleys for a straight-across fly.
Select a single-grip handle and clip it onto the cable's carabiner.
Set the weight independently on each side using the selector pin in each stack.

Stand centered between the two towers in a staggered stance, one foot forward, holding a handle in each hand.
Step slightly forward to feel tension on the cables, keeping a fixed soft bend in the elbows and a slight forward lean.
Exhale, sweep both arms forward in an arc until your hands meet in front of your torso.
Inhale, open the arms back out slowly, only until they reach shoulder level — do not let them travel behind the plane of your torso.
When finished, step toward the towers to return the handles to their rest before letting go.

Only let go of a handle once the cable is slack: step back toward the tower, return the handle to its rest, then release — let go under tension and the handle snaps back at the pulley hard.
Check both selector pins are pushed fully home and each pulley-height pin is locked in its slot before you pull.
Don't let your arms travel behind the plane of your torso at the end of the stretch — that over-stretches the front of the shoulder joint.
Keep a staggered stance for balance and don't lean too far forward; if you run out of strength mid-set, let the cables draw your arms open slowly instead of fighting them.