Cable Crossover
How to do it
Starting position
- Stand in the center of the cable machine and grip the handles with both hands
- Step one foot forward to create a stable stance
- Keep your elbows pinned in a slightly bent position
- Look straight ahead and open your chest wide
Movement
- Maintain your elbow angle and slowly bring your hands together
- Feel your inner chest muscles contract strongly
- Slowly return to the starting position while feeling the resistance
Breathing
Exhale as you bring your hands together, and inhale as you return
Trainer tips
- Bring your arms together at chest height
- Squeeze for 1 second at the top
- Lean your torso slightly forward
Cautions
- If you fully straighten your elbows, it strains your joints, so be careful
- If you arch your lower back excessively, it can cause pain, so brace your abs
- Shoulders rolling forward
- Pulling the cable with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Cable machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
14 similar exercises
Representative exercise: Cable Crossover
- Cable Low Fly
- Cable Lying Fly
- Cable Middle Fly
- Cable Standing Fly
- Cable Upper Chest Crossovers
- Cable Standing Neutral Grip Fly
- Band Middle Fly
- Cable Single Arm Crossover
- Cable Seated Chest Fly
- Cable Single Arm Low Fly
- Cable Standing Single Arm Fly
- Cable Standing Alternate Chest Fly
- Cable Kneeling Single Arm Fly
- Cable Bent Over Single Arm Crossover
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Incline Fly (on Stability Ball)HarderCable Kneeling High to Low FlyHarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Incline FlySimilar exercisePec Deck FlySame muscle · different equipmentLandmine Floor One Arm Chest FlySame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.