Mid Cable Crossover
Also known as: mid chest cable fly, chest height cable fly, cable crossover mid chest, Straight Arm Cable Crossover
In SetGrip: Cable Crossover (Straight Arm)
Keeping the elbows locked straight through the crossover lengthens the lever dramatically, so the same stack feels far heavier at the chest and the arms work overtime just staying extended. Cut the weight well below your bent-elbow cable crossover and end the set the moment the elbows start creeping into a bend.
How to do the Mid Cable Crossover
- Stand in the middle of a cable machine with your feet shoulder-width apart.
- Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
- Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
- Pause for a moment, then slowly return to the starting position, keeping your arms extended.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Mid Cable Crossover work?
The Mid Cable Crossover primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Mid Cable Crossover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Mid Cable Crossover with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Mid Cable Crossover?
If you cannot do the Mid Cable Crossover, try the High to Low Cable Fly, the Low to High Cable Crossover or the Incline Cable Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Mid Cable Crossover, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.