Cable Crossover
How to do the Cable Crossover
- 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 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
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
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
Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
How to program the Cable Crossover
Sets and reps
As an isolation movement, the Cable Crossover is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Crossover is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Cable Crossover work?
The Cable Crossover primarily targets the Chest. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Cable Crossover?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Crossover should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
