Cables · Isolation
Cable crossover
Cable crossover mainly works your chest. It also helps your front shoulders.
Step by step
- Step forward, lean slightly, arms out with soft elbows.
- Sweep your hands together in front of you.
- Squeeze your chest, then open slowly to the sides.
What you should feel
A stretch and squeeze across your chest; your elbows and shoulders should not strain.
Common mistake
Bending and straightening the elbows turns it into a press; keep the same slight elbow bend throughout.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Push-upChest
Deficit push-up (hands on dumbbells)ChestQuestions
What muscles does the cable crossover work?
Cable crossover mainly works your chest. It also helps your front shoulders.
Can I do the cable crossover at home?
Not easily, it needs this: cables. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.
How many sets and reps of the cable crossover?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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