Cable Crossover
A standing cable exercise that pulls two high pulleys down and together in front of the body, stretching and then squeezing the chest through a wide arc. It suits beginners building chest isolation work.
How to do the cable crossover
- Set both pulleys to a high position and choose your resistance before gripping a handle in each hand.
- Step forward between the pulleys with a slight forward lean, arms pulled together in front of you.
- Extend your arms out to the sides in a wide arc until you feel a stretch across your chest.
- Bring your arms back together in front of you, exhaling as you squeeze your chest.
- Hold briefly at the finish before repeating the same arc for the rest of your set.
Original library instructions (5 steps)
- 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.
- 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.
- 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.
- 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.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Common mistakes
- Bending the elbows too much during the movement, which turns the crossover into more of a press.
- Letting the torso sway back and forth instead of keeping it steady throughout the arc.
- Using a resistance so heavy that the range of motion shortens noticeably; lighten the load if that happens.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep a slight bend in the elbows throughout to avoid putting extra strain on the biceps tendon.
- Use the same wide arc on the way out and the way back for a consistent stretch and squeeze.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cable crossover good for beginners?
Yes. It uses a guided cable path and a moderate stretch, making it an approachable way to add chest isolation work alongside pressing exercises.
What muscles does the cable crossover work?
It mainly works the chest, with the shoulders helping to guide the arms through the wide arc of the movement.
