Cable Crossovers (standing straight up) Video Guide

Exercise Profile

  • Strength
  • Cable
  • Isolation
  • Push
  • Beginner
  • Shoulders
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Set up the cable machine for crossovers by adjusting the pulleys to the highest point possible on both sides and attaching single grip handles. Set your desired weight on the weight stacks and grasp each handle with your palms facing down.
  2. Take a step forward. Your arms should be slightly bent at the elbows with your chest up and eyes facing forward. This is the starting position for the exercise.
  3. Rotating at the shoulders only and moving your arms in a circular motion, slowly bring the handles together and cross them over in front of your body. Squeeze your chest as you cross the handles over.
  4. Slowly lower the weight back to the starting position.
  5. Repeat for desired reps.

Cable Crossover Tips: 

  1. Form is more important that weight on this exercise. Focus on getting a good chest squeeze on the way down, and a good stretch on the way up.
  2. Keep your elbows slightly bent throughout the movement and do not change the angle of your arms.
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12 Comments+ Post Comment

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Posted Mon, 04/02/2012 - 16:52
naftal

WHICH EXERCISE CAN I SUSTITUTE WITH THIS COZ I DONT HAVE THIS MACHINE AT HOME..?

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Posted Tue, 04/03/2012 - 16:08
Steven

Try dumbbell flyes.

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Posted Wed, 06/06/2012 - 03:47
Mohd yaseen khan

I am doing exercise but i want my chest to be up and my chest muscle should be hard and strong ,please recommend workout...Thanks

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Posted Tue, 08/21/2012 - 10:24
Bob Petitte

What is the best cable exercise for lower chest?

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Posted Wed, 03/06/2013 - 01:06
chetan bhatt

Steve, good morning, you replied naftal instead of cable cross, you apply dumble fly. means on laying on bench and dumble fly? is it so. pl. reply.

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Posted Wed, 03/06/2013 - 01:07
chetan bhatt

Steve, good morning, you replied naftal instead of cable cross, you apply dumble fly. means on laying on bench and dumble fly? is it so. pl. reply.

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Posted Sat, 03/09/2013 - 05:08
peter

Hi steav can you workout your shouler and chest together, or on seperate days

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Posted Mon, 03/25/2013 - 09:18
Donnie

I'm having trouble getting the middle of my chest to fill in. Do you recommend anything in particular?

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Posted Mon, 06/03/2013 - 05:27
ray

Can I do cable cross overs, with low weights, 12 weeks post open heart surgery (CABG)

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Posted Sat, 02/22/2014 - 07:56
Gaurav chauhan

you already told about incline flyes so are you telling about simple flyes on a straight bench as a substitues for this as next exercise is itself a incline flyes

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Posted Tue, 01/13/2015 - 22:01
Derek Wood

I only have one cable as opposed to two. Is this exercise as effective doing half of one set left hand then the second of the set right handed as it would be doing both arms at the same time?

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Posted Tue, 02/17/2015 - 18:54
Doug

Everytime I do this exercise at the gym I am told that I should be doing it leaning forward with one leg slightly forward and switch after each set.