VARIATIONS
- Single-Arm Cable CrossoverD-handleOneNeutralChest · Cable Machine
- Decline Dumbbell FlyNeutralLying on the backDeclineLower Chest · Chest · Dumbbell · Decline Bench
- Dumbbell FlyNeutralLying on the backFlatChest · Dumbbell · Bench
- Incline Dumbbell FlyAt the sidesNeutralLying on the backChest · Upper Chest · Dumbbell · Incline Bench
- Cable FlyNeutralMiddleChest · Cable Machine
- Low Cable FlyNeutralStaggeredLowChest · Upper Chest · Cable Machine
- Seated Cable FlyD-handleNeutralSeatedMiddle Chest · Chest · Cable Machine
- Lying Cable FlyStraight armsNeutralLying on the backChest · Cable Machine
- Pec Deck FlySeatedChest supportedMiddle Chest · Chest · Machine · Pec Deck
- Cable Bench PressMiddle Chest · Chest · Cable Machine · Bench
Cable Crossover
Handles pull down from the highest position above the head.
This isolation movement targets the chest muscles while engaging the shoulders as stabilizers. It provides constant tension throughout the range of motion to maximize muscle fiber recruitment.
HOW TO DO IT
- Set both pulleys to the highest position above your head.
- Grab a handle in each hand and step forward between the towers.
- Lean your torso slightly forward with a soft bend in your elbows.
- Pull the handles down and together in a wide arc until they meet.
- Squeeze your chest hard at the bottom of the movement.
- Slowly return your arms to the start along the same path.
COMMON MISTAKES
- Straightening the arms completely and locking the elbows.
- Using momentum by bouncing the torso backward.
- Stopping the movement before the hands fully meet in front.
TIPS
- Keep your elbows slightly bent throughout the entire set.
- Drive your hands toward your hips rather than just together.
- Maintain a stable core to prevent your body from swaying.
SAFETY
- Avoid hyperextending the elbows at the top of the movement to protect the joint.
DETAILS
- Muscles
- Chest
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Chest fly
- Arms
- Both
- Arms straight or bent
- Bent arms
- Body position
- Standing
- Facing
- Facing away
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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