Cable Crossover
Full adduction past the midline, which a barbell or dumbbell cannot reach.
Setup
- Set both pulleys high, one handle in each hand, one foot forward.
- Slight forward lean, elbows softly bent.
How To Do It
- Bring both hands down and together in front of the hips.
- Squeeze the chest at the meeting point for a beat.
- Let the hands travel back out until you feel the stretch.
Breathing
Exhale as the hands come together.
Common Mistakes
- Bending the elbows through the rep — that makes it a pressdown.
- Using so much weight the torso rocks to move the handles.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Fly movements load the chest through adduction, reaching a stretch that pressing never touches.
Where It Fits in a Program
Full adduction past the midline, which a barbell or dumbbell cannot reach. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. You should have a working base in the underlying pattern before loading this heavily. Add weight only when the current load is genuinely comfortable for all prescribed reps.
Progressing and Regressing It
To progress the cable crossover: move one plate at a time and pause at peak contraction. To regress it: reduce the stack and extend the set — constant tension means lighter loads still work. Change one variable at a time.
Equipment and Substitutions
This version uses a cable crossover. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Incline Cable Fly — Chest, Shoulders
- Barbell Bench Press — Chest, Shoulders, Triceps
- Dumbbell Fly — Chest
- Decline Bench Press — Chest, Triceps
- Single-Arm Dumbbell Bench Press — Chest, Core, Shoulders
- Deficit Push-Up — Chest, Shoulders, Triceps
- Pec Deck — Chest
- Tempo Push-Up — Chest, Triceps, Core
Common Questions
What muscles does the cable crossover work?
The barbell back squat primarily trains the legs, glutes, core. The listed muscles are highlighted in the animation above so you can see which tissue is producing the movement rather than guessing from the exercise name.
How many sets and reps should I do?
The cable crossover is accessory work for the chest, so it goes after your compounds. Three to four sets of ten to fifteen reps, sixty to ninety seconds rest.
What are the most common cable crossover mistakes?
On the barbell back squat, the usual faults are letting the tempo run away on the lowering phase, loading beyond what the legs, glutes, core can control, and cutting the range short at the hardest point of the rep.
Do I need a cable crossover to do this?
This version uses a cable crossover. If you don't have that, use another exercise that trains the chest through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The cable crossover loads the shoulder and elbow directly, so an existing problem there is the one to watch. If a rep reproduces your pain rather than normal training discomfort, stop and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.