Cable Crossover

A beginner strength exercise for the chest and shoulders, done with a cable machine.

Movement guide

Cable Crossover

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusChest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cable Crossover demonstrated on the 3D figure

3D demoCable CrossoverBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

One-arm cable crossover demonstrated on the 3D figure

3D demoOne-arm cable crossoverIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Shoulders.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

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Questions people ask

What muscles does the Cable Crossover work?

Mainly the chest, with help from the shoulders.

What equipment do I need for the Cable Crossover?

A cable machine.

Is the Cable Crossover good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the One-arm cable crossover.

How do I make the Cable Crossover harder?

Progress to the One-arm cable crossover, or add load, range or slower lowering once your form is solid.