Cable Crossover
Constant-tension isolation for chest definition, using cables to maintain resistance through a wider range than dumbbells allow.
Set both pulleys to the highest position. Grip a handle in each hand, stepping forward into a slight split stance for stability.
Start with arms extended out to the sides. A slight bend in the elbows, similar to the dumbbell fly's fixed-elbow position. Bring your hands together in front of your body. Cross one hand slightly over the other at the bottom, squeezing your chest at the point of full contraction.
Return with control. Resist the cables' pull back out to the starting position rather than letting them snap your arms back.
Bending the elbows more during the movement. Same principle as the dumbbell fly — increasing elbow bend turns this into a pressing motion and loses the isolation.
Why it matters
Like other cable exercises, the crossover maintains tension on the chest throughout the entire range of motion, including the fully-extended starting position where a dumbbell fly would have comparatively little resistance. The crossing pattern at the bottom also allows for genuine contraction across the full width of the chest in a way few other exercises replicate.
How to do it
- Set both pulleys to the highest position. Grip a handle in each hand, stepping forward into a slight split stance for stability.
- Start with arms extended out to the sides. A slight bend in the elbows, similar to the dumbbell fly's fixed-elbow position.
- Bring your hands together in front of your body. Cross one hand slightly over the other at the bottom, squeezing your chest at the point of full contraction.
- Return with control. Resist the cables' pull back out to the starting position rather than letting them snap your arms back.
Common mistakes
- Bending the elbows more during the movement. Same principle as the dumbbell fly — increasing elbow bend turns this into a pressing motion and loses the isolation.
- Using a stance that's too narrow or unstable. A solid split stance keeps you balanced as you pull against two separate cable resistances.
- Crossing the hands too far or too aggressively. A slight cross at the bottom is enough — overcrossing doesn't add benefit and can strain the shoulder.
- Setting the pulleys at the wrong height for the intended emphasis. Higher pulleys emphasize the lower chest; lower pulleys emphasize the upper chest — match the setup to your goal.
Sets & reps by level
3 sets of 12–15 reps with light weight, focusing on the squeeze at the bottom.
3–4 sets of 10–12 reps at a moderate weight.
4 sets of 10–12 reps, often used as a finishing isolation movement after heavier pressing work.
Log your next cable crossover session in seconds.
Track sets, reps, and weight without breaking your rest.