Cable Crossover
Quick answer
The Cable Crossover mainly works the chest. Cable isolation exercise that keeps constant tension on the chest. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Set both pulleys to the high position and grip a handle in each hand.
- Step forward with one foot in front of the other, torso slightly leaning, elbows slightly bent.
- Bring your hands together in front of you in a downward arc until they nearly cross.
- Squeeze your chest for a second, then let your arms return slowly to the back.
Muscles worked
MainSecondary
- Chest
Common mistakes
- Don't turn the movement into a press by bending your elbows a lot.
- Control the return: the cables shouldn't pull your arms back.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Cable Crossover work?
Mainly the chest.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Cable Crossover good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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