How To Do Cable Crossover

Cable Crossover Exercise

Cable crossover is a good exercise for maximising chest development, bringing out that nice rounded shape to this powerful upper body muscle.

The cable crossovers are great as they’ll keep maximum tension on the chest muscle at all times, so some may find muscular development is greater with this exercise compared to dumbbell flys.

Cable Crossover How To

  • Stand in between two high cable pulleys, holding one pulley in each hand with the palms facing in towards the body. The hands should be at about pec height and you should have one foot standing in front of the other so you are in a slightly bent over position.
  • Once comfortable, begin to pull the hands together as if you were giving a hug. Keep the elbows slightly bent as you do so and your head up and looking straight forward.
  • Bring the hands so they are almost touching each other, pause and then reverse directions to finish the rep. Allow the hands to move back to the starting position where they are almost parallel with the body (never behind).
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, remember to keep the movement pattern steady at all times.

Keep your head looking forward, never down or up to maintain a neutral position with the spinal column.

Variations:   Cable Chest Fly, Incline Dumbbell Fly

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Cable Crossover