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How to do the Cable Cross Over

Primary: Chest · also works Shoulders, Forearms, Biceps.

The Cable Cross Over exercise is a strength training movement designed to target the pectoral muscles using a cable machine. This exercise isolates the chest muscles, providing a more focused workout than compound presses. It involves standing in the middle of a cable machine with each hand holding a handle, then drawing the cables together in front of the body in a controlled manner. This isolation move promotes hypertrophy and can be adapted for various fitness levels, primarily benefiting the chest's development while also engaging the shoulders, forearms, and biceps minimally.

Demo video: Cable Cross Over · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the pulleys to the high position on a cable machine and select the appropriate weight.

  2. 2

    Stand in the middle of the cable machine with your feet shoulder-width apart, grasping a handle in each hand.

  3. 3

    With a slight bend in your elbows, pull the handles together in front of your body, squeezing your chest muscles.

  4. 4

    Slowly return to the starting position, keeping the movement controlled throughout.

Coaching cues

  • Keep a slight bend in your elbows to reduce strain on the joints.
  • Ensure your movements are slow and controlled for better muscle engagement.
  • Avoid using too much weight to maintain proper form and prevent injury.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Cable Cross Over alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Chest FlyCable · beginner Bent Over One Arm Cable Chest PressCable · intermediate Cable Chest Fly (Low to High)Cable · intermediate High to Low Cable FlyCable · intermediate Incline Cable Chest PressCable · intermediate Single-Arm Cable CrossoverCable · intermediate

Frequently asked questions

What muscles does the Cable Cross Over work?

Primary: Chest. Secondary: Chest, Shoulders, Forearms, Biceps

How many sets and reps of Cable Cross Over should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Cross Over?

Same movement pattern, different equipment: Cable Chest Fly, Bent Over One Arm Cable Chest Press, Cable Chest Fly (Low to High), High to Low Cable Fly, Incline Cable Chest Press, Single-Arm Cable Crossover.

Is the Cable Cross Over good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.