Cable Crossover
A beginner isolation strength exercise that works the chest, using a cable machine.
Starting position
End position
How to Do Cable Crossover
- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Muscles Worked
Alternatives to Cable Crossover
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Low Cable Crossover
A beginner isolation strength exercise that works the chest, using a cable machine.
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2
Single-Arm Cable Crossover
A beginner isolation strength exercise that works the chest, using a cable machine.
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3
Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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4
Incline Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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5
Standing Cable Chest Press
A beginner compound strength exercise that works the chest, using a cable machine.
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6
Cable Iron Cross
A beginner isolation strength exercise that works the chest, using a cable machine.
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7
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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8
Alternating Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
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9
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
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10
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
Frequently Asked Questions
What muscles do cable crossover work?
Cable Crossover primarily works the chest. The shoulders assist as secondary muscles.
What equipment do I need for cable crossover?
Cable Crossover uses cable machine.
Cable Crossover: is it suitable for beginners?
Yes. Cable Crossover is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of cable crossover?
Low Cable Crossover, Single-Arm Cable Crossover, Cable Chest Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my cable crossover reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; cable crossover can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Cable Crossover with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.