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Cable Crossover

A beginner strength exercise for the chest, done with a cable.

Cable Crossover: starting positionCable Crossover: finishing position
Main muscles
Chest
Also works
Shoulders
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

How to do the Cable Crossover

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Crossover

Questions

What muscles does the Cable Crossover work?

Mainly the chest, with the shoulders helping.

Is the Cable Crossover good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Crossover?

Good alternatives that train the chest: Cable Iron Cross, Low Cable Crossover, Single-Arm Cable Crossover or Cable Chest Press.

How many sets and reps of the Cable Crossover should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).