Cable Cross Over Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Cable Cross Over is a strength exercise that works your pecs.

Cable Cross Over is a great basic move. When done correctly, it can effectively target your chest, upper body and upper chest.

It requires weight machine to do.

Cable Cross Over
Discover more exercises for:
Chest Upper Body Upper Chest Pecs
Discover complete workouts for:
Chest Upper Body Upper Chest Pecs

How to do Cable Cross Over


When you choose to hit your inner arm, the cable crossover is a perfect workout to obtain the results you are aiming for as long as you have two cable machines facing each other.

Start off by connecting handles to the cable machines at a strong pulley point.

Place yourself in between both of the robots with your knees slightly bent.

Hold onto the handles of the pulleys with your hands faced forward with your limbs stretched out on the sides.

So gently lower the handles down into the floor before they either strike or pass over in front of you, experiencing a stretch and pinch through your muscles.

Hold this position for a count then return back to the starting position.

Tips :

Throughout the performing of this exercise, grip and contract your pec muscles to make this exercise much more successful.

Illustrated Guide

Learn how to do cable cross over from this step-by-step illustrations:

Cable Cross Over 1
Cable Cross Over 2
Cable Cross Over 3
Cable Cross Over 4
Cable Cross Over 5
Cable Cross Over 6
Cable Cross Over 7
Cable Cross Over 8

Muscles Worked

The muscles used for cable cross over may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for cable cross over are:

Primary Muscles

  • Pecs

Synergyst Muscles

  • Traps
  • Deltoids

Frequently Asked Questions

What muscles does Cable Cross Over work?
Cable Cross Over works pecs.
What is Cable Cross Over good for?
Cable Cross Over is beneficial for conditioning and to strengthen. It works the best for chest, upper body and upper chest, as it works pecs. Cable Cross Over is a great strength exercise for men, men over 50, women and women over 50.
Is Cable Cross Over a good exercise?
Cable Cross Over is a popular strength exercise for pecs.

Training, Progressions and Regressions

Interested in how to improve your Cable Cross Over faster?

Cable Cross Over Training and Progressions

Standards and Averages

Wonder how do others perform in Cable Cross Over and how should you?

Cable Cross Over Standards and Averages


Wonder how to work the same muscles with other exercises?

Cable Cross Over Alternatives


Wonder how to make Cable Cross Over either easier or more challenging?

Cable Cross Over Variations

Discover more


Type(s) Strength, Isolated
Muscles Worked Trapezius, Deltoids, Pectorals
Difficulty Level(s) Basic, Easy
Equipment Weight Machine
Location At Gym

Muscles Worked

Target muscle(s) Pecs
Synergyst muscle(s) Traps, Deltoids

Related exercises

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