Cable Crossover
The cable crossover is a cable exercise targeting the pectoral muscles through a fly-pattern movement. The constant cable tension throughout the arc provides consistent resistance, making it effective for chest isolation and muscle definition.
How to do it
- Set the pulleys on a cable machine to the highest position and attach a handle to each side.
- Stand in the center of the machine, grasp one handle in each hand, and step forward slightly.
- With a slight bend in your elbows, bring both handles downward and together in a wide arc in front of your body.
- Squeeze your chest at the peak of the movement, holding briefly.
- Slowly return the handles back to the starting position with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight, fixed bend in your elbows throughout the arc.
- Step slightly forward to maintain tension on the cables.
- Bring your hands together in front of your chest in a wide hugging motion.
- Squeeze your pectoral muscles briefly at the peak of the movement.
- Return slowly to the starting position with full control.
Breathing: Inhale as you open your arms wide to the starting position, and exhale as you bring the handles together in front of your chest.
Common mistakes
- Bending and straightening the elbows like a press, which turns the isolation fly into a compound pressing movement.
- Using too much momentum by swinging the torso, which reduces the workload on your chest muscles.
- Allowing the arms to pull too far back behind the shoulders at the start, which places excessive stress on the shoulder joints.
Muscles worked
Primary: pectorals. Secondary: shoulders, triceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler pressing or fly option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my arms be completely straight during a cable crossover?
No, you should maintain a slight, soft bend in your elbows throughout the exercise to protect your elbow joints and keep the focus on your chest.
What if I feel this exercise more in my shoulders than my chest?
This usually happens if you are stepping too far back or pulling your hands too high. Keep your hands moving forward at chest height and focus on a hugging motion.
How often can I include cable crossovers in my weekly routine?
1 to 2 times per week is plenty for most beginners, allowing adequate recovery time for your chest and shoulder muscles.