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chest

Cable Crossover

Standing between two high cables, you sweep your arms down and together in front of you. A chest exercise that keeps tension on the muscle the whole way.

intermediatecable machinesingle handle attachment

Cable Crossover, start position
START
Cable Crossover, end position
END
BEFORE YOU START2
  1. Set both pulleys above head height and attach a single handle to each.
  2. Choose a light weight on each stack with the pins.
HOW TO DO IT

Get into position

  1. Grab one handle in each hand and step forward to the middle of the machine.
  2. Put one foot in front of the other for balance and lean forward slightly.
  3. Hold your arms out to the sides with a slight bend in your elbows.

Check: You are leaning slightly forward, arms open wide, and you feel a stretch across your chest.

Bring your hands together

  1. Sweep your hands down and together in front of your lower chest, keeping the slight bend.
  2. Squeeze your chest for a second with your hands touching or crossed.

Check: Your hands meet in front of your lower chest, your elbows still slightly bent, and your body has not moved.

Open slowly

  1. Let your arms open slowly back to the sides until you feel the stretch again.

Check: You are back at the start, arms wide, with a light stretch across your chest.

That is one rep. Repeat for your set, then step back toward the machine before letting go of the handles.

Breathe out as you bring your hands together in about 1 second; breathe in as you open them over 2 to 3 seconds.

MUSCLES WORKED
Cable Crossover: muscles worked, front view
Cable Crossover: muscles worked, back view

chestfront delts

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Bending the elbows to pull the weight in. Turns it into a press and takes the work off the chest. Fix: Keep the same slight bend; the movement comes from the shoulders.
  • Rocking the body to help. Fix: Keep your trunk still; lower the weight if you cannot.
  • Standing upright with no forward lean. Fix: Lean slightly forward from the hips so the chest does the work.
SAFETY1
  • Step toward the machine before releasing the handles so the stacks do not slam down.
EQUIPMENT SETTINGS
  • cable machine · pulleys: both set above head height · attachment: single handles
RELATED EXERCISES

easier: peck deck, dumbbell fly

variants: dumbbell fly

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