Cable Crossover
The Cable Crossover isolates the Chest through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Crossover work?
The Cable Crossover primarily works the Chest. Secondary muscles include the Shoulders, which assist during the movement.
Is the Cable Crossover good for beginners?
Yes, the Cable Crossover is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Cable Crossover?
You need cable to perform the Cable Crossover. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.