Cable Crossover
Constant tension through the whole range — the cable pulls even at the top, where dumbbells go slack.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Cable, Dual cable station
- Level
- Beginner
- Tempo
- Lift 1.2 s · Lower 2 s
How to do the cable crossover
- 1Set both pulleys high and hold a handle in each hand.
- 2Step forward into a split or square stance and lean forward slightly.
- 3With a slight bend in the elbows, bring your hands down and together in front of your hips.
- 4Pause and squeeze, then let the arms open back up under control.
When to pick it: Pick it for chest volume late in a workout; change the pulley height to target upper or lower chest.
Form cues
- Lead with the elbows
- Hands meet below the chest
- Keep the torso still
Common mistakes
- Bending the elbows more as you pull
- Leaning and rocking to move the weight
- Letting the cables yank the arms back
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More chest exercises
All chest exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.