Cable Crossover tutorial
The cable crossover is an isolation move that keeps constant tension on the chest thanks to the cable. Performed from high pulleys, it emphasizes the lower chest and suits intermediate lifters looking to shape and define their chest.
How to perform
- Set both pulleys to the highest position and grab the handles.
- Step forward into a staggered stance and hinge slightly forward at the hips.
- Keep a slight bend in your elbows and let your arms open out to the sides until you feel a chest stretch.
- Bring the handles down and forward in an arc until they meet in front of your lower chest.
- Pause for one second and squeeze your chest.
- Return your arms slowly and under control to the start position.
Breathing: Inhale as your arms open and exhale as you bring the handles together.
Key tips
- Keep your elbow angle fixed and move from the shoulders.
- Keep your torso still and don't use body weight to pull the handles down.
- Adjust pulley height to shift emphasis to different parts of the chest.
Common mistakes
- Going too heavy and turning it into a press or arm pull.
- Letting the handles snap back and losing control on the return.
- Shrugging the shoulders up toward the ears.
Safety: If your shoulders bother you, don't let your arms travel too far back, or use a light band or pec deck machine instead.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Dumbbell Fly
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