Cable exercise

Cable Crossover form, muscles worked, and workout tracking

The cable crossover is an isolation exercise that targets the pectoralis major, providing constant tension throughout the entire range of motion. It is commonly used to emphasize the inner chest and achieve a deep muscle contraction, making it an effective finishing movement for hypertrophy-focused chest workouts.

Cable Crossover illustration

How to do Cable Crossover

  1. 1Position the pulleys at or above shoulder height and stand centered between the machines with a handle in each hand.
  2. 2Step forward into a staggered stance to create tension, keeping a slight bend in your elbows and a slight forward lean.
  3. 3Pull the handles together in a wide arc until they meet or slightly cross in front of your mid-chest.
  4. 4Squeeze your chest muscles at the peak of the movement, then slowly return to the starting position under control.
  5. 5Exhale as you bring the cables together and inhale as you open your arms back up.

Related exercises

Bench Press (Barbell)

Chest · Barbell

Bench Press (Dumbbell)

Chest · Dumbbell

Bench Press (Smith Machine)

Chest · Machine

Bicep Curl (Cable)

Arms · Cable

Track Cable Crossover in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.