Cable Crossover
A cable chest fly. Standing between two high pulleys, you sweep the handles down and together in front of your hips in a wide hugging arc.
Sweep the handles down and together in a wide arc
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How to do it
- Set both pulleys to the top and attach a D-handle to each. Grab one in each hand.
- Step forward into a split stance, lean forward slightly from the hips and brace your core.
- Start with your arms out to the sides at about shoulder height, elbows slightly bent and chest up.
- Keeping that elbow bend, sweep your hands down and together in a wide arc until they meet in front of your hips.
- Squeeze your chest, then let your arms open back up slowly until you feel a stretch across your chest.
Common mistakes
- Bending and straightening the elbows so the move becomes a press.
- Leaning far forward and using your body weight to pull the handles down.
- Letting the handles yank your arms back too far behind your body at the start.
- Rounding your shoulders forward at the finish instead of keeping your chest up.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 10–12 | 60–90 s |
| Muscle size | 3–4 | 10–15 | 60–90 s |
| Endurance | 2–3 | 15–20 | 30–60 s |
Cables let you change the angle: pulleys set high bring your hands down and in, working more of the lower chest, and pulleys set low bring them up and in for the upper chest. Pick a weight you can control back to the start; letting the stack yank your arms back pulls the shoulders forward.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Low-to-high cable fly: Pulleys at the bottom, with your hands sweeping up to chest height. More work for the upper chest.
- Single-arm cable fly: One arm at a time, standing side-on, so you can focus on each side and resist twisting.
- Dumbbell fly: The free-weight version on a bench, hardest at the bottom of the rep.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
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