How to Do the Cable Crossover
The cable crossover has you bring two cable handles together in an arc in front of your chest, isolating your chest with constant tension. It is a good finisher after presses and suits anyone wanting to feel the squeeze in their pecs.
Log every set of your Cable Crossover in Superlift
Muscles worked
Primary
- Chest
Secondary
- Shoulders
How to do the Cable Crossover
- 1
Set both pulleys high and grab a handle in each hand.
- 2
Step forward into a staggered stance and lean slightly forward.
- 3
Start with your arms out to the sides with a slight bend in your elbows.
- 4
Bring your hands together in front of your chest in a wide arc.
- 5
Squeeze your chest at the center.
- 6
Return slowly with control.
- 7
Keep your torso still.
Form cues to remember
- Hug a barrel
- Slight elbow bend, locked angle
- Squeeze at the center
- Control the return
Cable Crossover video tutorial
Common mistakes
Using too much weight
Lower the load so you can control the arc.
Bending and straightening your elbows
Keep the elbow angle the same throughout.
Swinging your torso
Brace your core and stay steady.
Letting the cables yank your arms back
Return slowly and stop at a comfortable stretch.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60 seconds rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps with a light load |
Letting the cables pull your arms too far back can strain your shoulders. Stop at a comfortable stretch and use light weights.
Superlift for iPhone
Track your Cable Crossover and watch it go up
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Cable Crossover FAQ
What does the cable crossover work?
It isolates your chest, with your front shoulders helping. The high pulley angle emphasizes the lower part of your chest.
Cable crossover vs dumbbell fly?
Cables keep tension through the full range, while dumbbells go slack at the top. Both train your chest.
How heavy should I go on the cable crossover?
Light enough to control the arc and squeeze. If your elbows bend and straighten, it is too heavy.
