Cable Crossover
Constant tension through the whole range. The cable pulls even at the top, where dumbbells go slack.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
