What height should the cables be set at for cable crossovers?

High pulley positions target the lower and mid chest as you pull downward and together. Low or mid-height settings shift emphasis to the upper chest when pulling upward and together.

Should the handles touch at the end of a cable crossover?

The handles can touch or cross slightly past midline to maximize chest contraction, but this is not required. Focus on squeezing your chest fully rather than achieving a specific hand position.

How is a cable crossover different from a chest fly?

Cable crossovers provide constant tension throughout the entire range of motion due to the cable resistance. Dumbbell flies lose tension at the top of the movement when the weights are directly over your chest.

Crossover (Cable)

The cable crossover is a chest isolation exercise performed by bringing two cable handles together in front of your body from a wide starting position. It suits lifters looking to target the pectorals with constant tension throughout the range of motion.

Muscle group: Chest
Primary muscles: chest
Equipment: Cable

How to do the Crossover (Cable)

Set the cable pulleys to upper positions and attach handles to each side.
Stand in the center with one foot forward for stability, grasping a handle in each hand with arms extended out to your sides.
Lean forward slightly from the hips while maintaining a neutral spine and keeping a slight bend in your elbows.
Pull both handles down and together in a wide arc until they meet in front of your chest or lower abdomen.
Squeeze your chest at the peak contraction, then slowly reverse the movement to return to the starting position with control.

Form tips

Maintain the same elbow angle throughout the movement rather than bending or straightening your arms during the rep.
Focus on pulling with your chest rather than your arms by imagining you are hugging a large barrel.
Keep your shoulders down and back to prevent them from rolling forward and taking tension off the chest.

Common mistakes

Using too much weight forces you to bend your elbows excessively and turns the movement into a pressing motion instead of a fly.
Standing too upright reduces chest activation and shifts emphasis to the shoulders and arms.
Allowing the handles to pull your shoulders forward at the start position creates shoulder strain and reduces chest stretch.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight and controlled tempo, while strength work is less common for this isolation exercise.

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Frequently asked questions

What height should the cables be set at for cable crossovers?: High pulley positions target the lower and mid chest as you pull downward and together. Low or mid-height settings shift emphasis to the upper chest when pulling upward and together.
Should the handles touch at the end of a cable crossover?: The handles can touch or cross slightly past midline to maximize chest contraction, but this is not required. Focus on squeezing your chest fully rather than achieving a specific hand position.
How is a cable crossover different from a chest fly?: Cable crossovers provide constant tension throughout the entire range of motion due to the cable resistance. Dumbbell flies lose tension at the top of the movement when the weights are directly over your chest.

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