Cable Crossover
Description
The cable crossover is a single-joint chest isolation exercise performed on a dual cable machine. Standing between two pulleys, you bring the handles together in front of your body in a sweeping arc. Cables provide constant tension across the entire range of motion, making the cable crossover one of the most effective chest finishers for hypertrophy.
Muscle Group
Equipment Required
Cable Crossover Instructions
- Set the cable pulleys at or slightly above shoulder height for a standard mid-chest crossover. Attach a single-grip handle to each pulley.
- Grasp the handles with palms facing forward or down. Step forward with one foot in a staggered stance for stability and walk far enough away from the stack that there is constant tension on the cables in the start position.
- Start with your arms out to the sides, slightly in front of your body, with a soft bend in your elbows.
- Keeping that elbow bend locked in, bring your hands together in front of your chest in a sweeping arc, leading with your elbows.
- Squeeze your chest hard at the bottom for a one-second peak contraction. Hands can meet, cross slightly, or stop just short depending on shoulder comfort.
- Slowly return the handles to the start position under control, feeling a stretch across your chest. Do not let the weight stack slam down.
- Repeat for the desired number of reps. Set the pulleys low to bias the upper chest, or high to bias the lower chest.
Cable Crossover Form & Visual
Cable Crossover Benefits
- Provides constant tension on the chest throughout the entire range of motion
- Allows you to target the upper or lower chest by adjusting pulley height
- Easier on the shoulders than dumbbell flys for many lifters
- Excellent finishing exercise after compound chest pressing
- Lets you train the chest without holding heavy free weights overhead
Cable Crossover Muscles Worked
- Pectoralis major (upper, middle, and lower fibers depending on pulley height)
- Pectoralis minor
- Anterior deltoid (secondary)
- Serratus anterior (stabilizer)
Cable Crossover Variations & Alternatives
- Low-to-High Cable Crossover (upper chest emphasis)
- High-to-Low Cable Crossover (lower chest emphasis)
- Single-Arm Cable Crossover
- Kneeling Cable Crossover
- Cable Front Raise
- Dumbbell Fly
