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IntermediateChestCable MachineIsolation

Cable Crossover

The cable crossover is a versatile isolation exercise that targets the inner and outer chest. It provides constant tension throughout the movement for maximum muscle activation.

Video DemonstrationRoyalty-free via Pexels
Cable Crossover demonstration

Visual demonstration — Cable Crossover

Muscles Worked

Pectoralis Major (Primary)Anterior DeltoidSerratus Anterior

Step-by-Step Instructions

  1. 1Stand between two cable stacks with handles set at shoulder height.
  2. 2Grasp handles and step forward, arms outstretched.
  3. 3Bring the handles together in front of your chest in a wide arc.
  4. 4Slowly return to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep elbows slightly bent.
  • Lean forward slightly for balance.
  • Focus on squeezing the chest.

Common Mistakes to Avoid

  • Swinging the torso
  • Using arms instead of chest
  • Letting cables snap back

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