About this exercise
A cable machine chest exercise performed standing between two high pulleys, bringing the handles together in a sweeping arc to isolate the pectoral muscles, particularly the middle and lower chest fibers.
Cable Crossover
Step by step instructions, muscle activation and variants for the Cable Crossover.
MediumMiddle chest
How to Perform
- Set both pulleys to a high position and attach single-D handles to each cable
- Stand in the center of the cable crossover station and grasp one handle in each hand with palms facing down or inward
- Step slightly forward so the cables are taut, and adopt a slight forward lean with a soft bend in the elbows
- Bring both hands together in a wide, controlled arc in front of your body, allowing them to cross slightly at the bottom
- Squeeze your chest muscles firmly at peak contraction
- Slowly return your arms along the same arc to the starting position, feeling a full stretch in the chest
Muscle Activation
Primary
Middle chest
Secondary
Front shouldersUpper chestLower chest
Common Mistakes
Common mistakes content is coming soon.
About the Cable Crossover
The Cable Crossover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.