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Cable Crossover

The Cable Crossover primarily targets your Chest, with support from Shoulders. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Chest Secondary muscles: Shoulders

How to perform Cable Crossover

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

Frequently asked questions

Which specific muscles do cable crossovers target?

The cable crossover primarily targets the pectoralis major, focusing on the sternal and clavicular heads. By adjusting the pulley height, you can shift emphasis between the upper, middle, and lower chest fibers.

What is the most effective way to maintain proper form during the movement?

Maintain a slight bend in the elbows and keep the chest upright throughout the set. Focus on squeezing the handles together at the midline of the body while controlling the eccentric phase to maximize tension.

What are the most common mistakes to avoid during cable crossovers?

Avoid using excessive weight that forces you to use momentum or round your shoulders forward. Do not allow your elbows to lock out or drift too far behind your torso, as this increases stress on the shoulder joint.

How should a beginner approach this exercise for the first time?

Beginners should start with a staggered stance for better stability and use light weights to master the mind-muscle connection. Focus on a full range of motion rather than heavy resistance until the movement pattern is consistent.

What are the recommended sets and reps for chest hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions to prioritize metabolic stress and muscle pump. This isolation movement is best programmed toward the end of a workout after heavy compound pressing exercises.

Sample sets & reps for Cable Crossover

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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