Cable Crossover
Also known as: high to low cable crossover
The cable crossover is a standing chest fly between two high pulleys: from a staggered stance, you bring the handles down and together in front of your hips, then let your arms open again. It works the chest, with the shoulders and triceps assisting.
How to do the Cable Crossover
- Set both pulleys of a cable crossover above shoulder height and take a handle in each hand.
- Step forward into a staggered stance with your arms out to the sides and a slight bend in your elbows.
- Bring the handles down and in until your hands meet in front of your hips.
- Let your arms open back along the same path until you feel a stretch across your chest.
Muscles worked
Common mistakes
- Pressing instead of hugging — if your elbows bend more as the handles come in, it turns into a press; keep the bend fixed.
- Rounding the shoulders forward — keep your chest up as your hands meet, so the chest finishes the rep.
- Too much weight — the cables pull you backward; choose a load you can hold in the stretched position.
Where it fits in a workout
Do it after your main chest presses.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Logging the Cable Crossover in SetGrip
SetGrip logs the Cable Crossover as weight and reps; log one side's stack setting and keep it that way.
Variations and alternatives
Similar exercises
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the Cable Crossover in SetGrip
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. Text: SetGrip. General information, not medical or coaching advice.