Cable Crossover
Cable Crossover turns unbroken cable tension into chest thickness through a full range — built for your first months of training.
How to do Cable Crossover
- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Cable Crossover Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Crossover Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Cable Crossover
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Cable Crossover — Frequently Asked Questions
How do you do the Cable Crossover?
To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Crossover work?
The Cable Crossover primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable Crossover should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Crossover good for beginners?
Yes. The Cable Crossover is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Crossover?
Try the Push-Up, Pec Deck Fly or the Dumbbell Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
