Cable Crossover
Also known as: cable crossovers, cable cross over, high cable crossover, standing cable crossover, cable crossover fly, high to low cable crossover
Set at chest height, the crossover lets your hands travel past each other at the midline, giving the pecs a few extra degrees of adduction that a dumbbell fly cannot reach because the weight stops loading near the top. Use a staggered stance and moderate weight; the value is in the finish, not the stack.
How to do the Cable Crossover
- Adjust the cable pulleys to chest height.
- Stand in the center of the cable machine with one foot in front of the other.
- Grasp the handles with your palms facing down and your arms extended out to the sides.
- Take a step forward, keeping your arms slightly bent.
- With a slight bend in your elbows, bring your hands together in front of your chest.
- Pause for a moment, then slowly return your arms back to the starting position.
- 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 Cable Crossover work?
The Cable Crossover primarily works the pectorals. It also involves the delts and triceps, which assist the movement and stabilise the joints.
Is the Cable Crossover good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the 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 Cable Crossover?
If you cannot do the Cable Crossover, try the Incline Cable Fly, the Low to High Cable Fly or the Lying 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 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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