Cable Crossover

Exercise / Chest

Cable Crossover overview

The Cable Crossover is a versatile and effective exercise that targets multiple muscle groups, making it a valuable addition to any strength training regimen. This compound movement engages the chest, shoulders, and arms, providing a comprehensive workout for upper body development. Explore the detailed specifications, step-by-step instructions, and variations to maximize the benefits of the Cable Crossover.

The Cable Crossover primarily targets the pectoral muscles, deltoids, and triceps. This exercise promotes functional strength, improves muscle definition, and enhances overall upper body stability.

Cable Crossover how to perform

  • Step 1: Set the cable pulleys to the desired height, typically aligning with your chest or slightly above.
  • Step 2: Stand in the center, facing the cable machine, with feet shoulder-width apart.
  • Step 3: Grasp the handles with an overhand grip, arms slightly bent, and maintain a neutral spine.
  • Step 4: Engage your chest muscles and bring the handles together in front of you, crossing them at the midpoint.
  • Step 5: Slowly return to the starting position, maintaining control throughout the movement.


Focus on smooth and controlled motions, and be mindful of your posture and breathing.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Begin with a light weight to familiarize yourself with the movement before increasing resistance.
  • Keep a slight bend in your elbows to avoid excessive strain on the joints.
  • Maintain core stability to support your spine during the exercise.
  • Experiment with different grip positions to target specific areas of the chest.


  1. High to Low Cable Crossover: Adjust the pulleys to a higher position for a different angle and emphasis on the upper chest.
  2. Single-Arm Cable Crossover: Isolate each side of the chest by performing the exercise with one arm at a time.
  3. Reverse Grip Cable Crossover: Alter your grip to target the inner chest and engage the biceps.