Cable Crossover Guide

Reviewed by Michael Liu
|
Updated on Jul 10, 2025

Cable Crossover Exercise Demo

Exercise Profile
Exercise Equipment
Cable
Primary muscles
Chest
Secondary muscles
Front Delts
Exercise Category
Horizontal Adduction / Chest Isolation
Cable Crossover Muscles Worked
Front
Back
MuscleSet
Chest
71.4%
Front Delts
28.6%
Cable Crossover Overview
The cable crossover is an isolation exercise for the chest that emphasizes tension and contraction through a wide range of motion. Performed with two high pulleys, lifters bring their arms together in a hugging motion to squeeze the pecs at peak contraction. It’s ideal for upper, middle, or lower chest emphasis depending on the pulley angle. Cables provide continuous resistance, making this exercise a favorite for bodybuilders seeking muscle definition and hypertrophy. It can be included at the end of workouts as a finisher or used for pre-exhaust in supersets.
Why Do The Cable Crossover ?
Cable Crossover is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.
How to Do A Cable Crossover
1. Stand centered between cable stacks with pulleys set high. 2. Grab handles and step forward slightly with staggered stance. 3. Pull handles together in front of your chest with slight bend in elbows. 4. Slowly return to the starting position with control.
Machine Tips
Set pulleys slightly above shoulder level, use light to moderate weight, and keep a slight bend in the elbows.
How to Progress
Use slower tempo, increase reps or volume, incorporate pause at contraction, or perform unilaterally.
Similar Exercises
Incline Bench Press (Barbell)
Incline Bench Press (Barbell)
Push Up
Push Up
Chest Fly (Dumbbell)
Chest Fly (Dumbbell)
Dip (Bodyweight)
Dip (Bodyweight)
Bench Press (Barbell)
Bench Press (Barbell)
Face Pull
Face Pull
Injury Risks
Shoulder strain from overextension, wrist strain if grip is unstable, excessive load leading to elbow stress
Additional Risk Disclosure
Avoid using excessive weight; focus on range of motion and controlled movement to protect shoulder joints.
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