Cable Standing Up Straight Crossovers

Also known as: standing cable crossover, cable crossover, upper chest cable crossover

Intermediate

Pectorals

Cable

The point of Cable Standing Up Straight Crossovers is chest thickness through a full range; unbroken cable tension is how it gets there.

How to do Cable Standing Up Straight Crossovers

Stand in the middle of a cable machine with your feet shoulder-width apart.
Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
Pause for a moment, then slowly return to the starting position, keeping your arms extended.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises

Cable Standing Up Straight Crossovers Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Standing Up Straight Crossovers Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Flaring the elbows straight out to the sides

Keep the upper arms nearer 45 degrees from the torso.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Cable Standing Up Straight Crossovers

Easier progression

Lever Chest Press

Harder progression

Assisted Chest Dip (kneeling)

Swap Cable Standing Up Straight Crossovers For

Chest Dip On Straight Bar

Barbell Front Raise And Pullover

Dumbbell One Arm Decline Chest Press

Cable Standing Up Straight Crossovers — Frequently Asked Questions

How do you do the Cable Standing Up Straight Crossovers?

Stand in the middle of a cable machine with your feet shoulder-width apart. Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides. Keeping your arms straight, bring your hands together in front of your body, crossing them over each other. 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 Standing Up Straight Crossovers work?

The Cable Standing Up Straight Crossovers 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 Standing Up Straight Crossovers should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Standing Up Straight Crossovers good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Standing Up Straight Crossovers?

Try the Chest Dip On Straight Bar, Barbell Front Raise And Pullover or the Dumbbell One Arm Decline Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Standing Up Straight Crossovers the same as the standing cable crossover?

Yes. The Cable Standing Up Straight Crossovers is also commonly called the standing cable crossover or the cable crossover. Different gyms and training programs label it differently, but "standing cable crossover" and "cable crossover" refer to this same movement.