- EquipmentCable
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
Set both pulleys high, take a handle in each hand and step forward into a split stance. Lean slightly forward with a small bend in your elbows.
First cueKeep the elbows slightly bent and fixed.
How to do the Cable Crossover
Set up. Set both pulleys high, take a handle in each hand and step forward into a split stance. Lean slightly forward with a small bend in your elbows.
- Start with your arms out to the sides and a stretch across the chest.
- Bring the handles down and together in front of your lower chest in a wide arc.
- Squeeze the chest for a moment with the hands close together.
- Let the handles return along the same arc under control.
Form cues
- Keep the elbows slightly bent and fixed.
- Keep your torso still.
- Lead with the hands, not the shoulders.
Common mistakes
- Rocking the body to move the weight.
- Letting the shoulders roll forward at the end of each rep.
Muscles worked
Main target: Chest. The chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm. They bring the arm forward and across the body, which is the work of every press, push-up and fly.
The catalog names no other muscle it works on the way.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Cable Crossover, from the same catalog the StatBlockFit app logs.
- Seated Cable Row Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Machine Shoulder Press Same push session: it trains the front delts.
- Cable Upright Row Same push session: it trains the side delts.
- Cable Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
5 movements, the Cable Crossover first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Crossover 3 × 10 to 20 reps
- Seated Cable Row 3 × 8 to 15 reps
- Machine Shoulder Press 3 × 8 to 15 reps
- Cable Upright Row 3 × 10 to 15 reps
- Cable Shrug 3 × 10 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Dumbbell Fly
Dumbbell
Gym or cable swap
Pec Deck
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Dumbbell Fly.
Other variations of the Dumbbell Fly: Pec Deck and Low Cable Fly.
Its variations: Incline Cable Fly.
Do before it: Band Pull-Apart (shoulder blades) and Doorway Chest Stretch (shoulder range).
Track it in StatBlockFit
In the StatBlockFit app the Cable Crossover is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Crossover?
Set up: Set both pulleys high, take a handle in each hand and step forward into a split stance. Lean slightly forward with a small bend in your elbows. Steps: 1. Start with your arms out to the sides and a stretch across the chest. 2. Bring the handles down and together in front of your lower chest in a wide arc. 3. Squeeze the chest for a moment with the hands close together. 4. Let the handles return along the same arc under control. Form cues: Keep the elbows slightly bent and fixed. Keep your torso still. Lead with the hands, not the shoulders. Common mistakes: Rocking the body to move the weight. Letting the shoulders roll forward at the end of each rep.
What muscles does the Cable Crossover work?
It trains the chest; the catalog names no other muscle it works on the way.
What can I do instead of the Cable Crossover?
At home: Dumbbell Fly. In a gym: Pec Deck. Each trains the same main muscle.
What should I pair the Cable Crossover with?
Good partners in the same workout are Seated Cable Row, Machine Shoulder Press, Cable Upright Row and Cable Shrug.
How heavy should the Cable Crossover be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.