Upper body · Chest

Cable crossover

How to do the cable crossover: posture, pulley height for upper, middle or lower chest, range of motion and common mistakes.

The cable crossover is a chest fly done standing between two pulleys, bringing your arms from your sides toward the center of your body. The cable keeps constant tension through the whole range, even at the end, where dumbbells lose resistance.

Muscles worked

The pectoralis major, in its role of bringing the arms toward the midline. The front delts assist. Depending on pulley height, a different part of the chest is emphasized.

How to do it

1. Set the pulleys at shoulder height or slightly higher and grab a handle in each hand.
2. Step forward with one foot in front of the other for stability, torso leaning slightly.
3. With your elbows slightly bent, bring your hands together in front of your chest in an arc, like a hug.
4. Squeeze your chest for a second with your hands together.
5. Return slowly until you feel a moderate stretch, without letting your arms go behind your body.

Pulley height

• High pulleys, pulling down: more lower chest.
• Shoulder-height pulleys: mid chest.
• Low pulleys, pulling up: more upper chest.

Common mistakes

• Bending your elbows a lot, turning it into a press.
• Opening your arms too far on the way back, stressing the shoulder.
• Rocking your torso for momentum.

Variations

The pec deck does the same movement seated and more stable. It works well for 12–15 controlled reps after a press.

Precautions

It only loads the shoulder, with light weight. If you feel discomfort at the front of the shoulder, shorten the range on the way back.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.