Cable Crossover

The cable crossover sweeps the handles from high pulleys down and across the body, loading the chest through shoulder horizontal adduction with constant cable tension. The downward arc suits the lower and mid chest fibres, and it works well as a finisher after pressing.

Beginner 💪 Chest Isolation Isolation
3
Sets
10–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Cable
Cable Crossover — start and finish positionsSTARTFINISH
Cable
Chest Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Chest training guide →

Primary
Chest
Secondary
Front Delts
Highlighted muscles

How To Perform

  1. 1 Set both pulleys high and attach single handles. Hold one in each hand and step forward so the cables pull your arms back and out.
  2. 2 Stagger your feet, lean slightly forward from the hips and set your arms out and a little below shoulder height with a soft bend in the elbows.
  3. 3 Sweep both hands down and together in a wide arc until they meet in front of your lower chest.
  4. 4 Squeeze for a second, then let the handles travel back out under control until you feel a stretch across the chest.

Form Cues

  • ✓ Keep the same soft elbow bend all the way through — it is a hugging motion, not a press.
  • ✓ Lean slightly forward and keep your ribs down so the stretch comes from the chest, not your lower back.
  • ✓ Finish with hands meeting around lower-chest height, then pause before returning.

Common Mistakes

  • ✗ Bending and straightening the elbows during the rep, which turns the fly into a press.
  • ✗ Using so much weight that the torso swings to start each rep.
  • ✗ Letting the shoulders roll forward at the end instead of keeping the chest tall.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Crossover, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Crossover? These alternatives target the same muscles:

Cable Fly
Chest · Beginner
→
Pec Deck
Chest · Beginner
→
Dumbbell Fly
Chest · Beginner
→
Low-to-High Cable Fly
Upper Chest · Beginner
→

Swap Cable Crossover for something else

Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:

Where This Exercise Fits

FAQ

How many sets of Cable Crossover should I do?▾
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for chest. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Crossover target?▾
Cable Crossover primarily targets the Chest. Secondary muscles include Front Delts.
Is Cable Crossover good for beginners?▾
Cable Crossover is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Crossover, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.