The cable crossover is an awesome exercise for your chest. How? Works on your pecs from the word go and strengthens your muscles. However, don’t expect crossover cable to change the fat in the pecs. It can only build great pecs. But hey! This shouldn’t give you a reason to discard cable crossover. To the workout enthusiast, read on to find out how to do the crossover cable, mistakes to avoid and benefits.

How do you Perform Cable Crossover?

Cable Crossover does more than building the pec muscles. It has the ability to build the triceps and deltoid. To get to this workout goals, know how to do it right. So, how do you do cable crossover?


Woman Using A Cable Crossover MachineThe first step, position your body in between the cables and hold the pulleys in both hands. Make sure the pulleys are at the highest point possible. Hold the pulleys with a firm grip and ensure your arms are parallel to the floor throughout the entire routine. With your feet shoulder-width apart, pull the handles towards the center. Remember to maintain a straight back and a neutral spine.

Your hips will play the role of bending the torso. As you do this, check if your elbows are slightly bent. A slightly bent elbow utilizes a full range of motion. When the cables are at the right lower level, pause! Then, return to the starting position. Do the same for a recommended number of reps.

Bonus tip: In the first position, select a weight that sets the number of reps to 8-12. As you change the positions, maintain the weights. Do as many reps as possible.

Mistakes to Avoid When Doing Cable Crossover

If you’re not guilty of using a crossover cable machine incorrectly at some point, good for you! But honestly, there are a few blunders you need to correct if you want an effective workout. As you work into the gym, do away with the following.

Employing a partial range of motion.

The whole idea of this exercise is to utilize a full range of motion, not partial. How do you ensure a full range of motion? Very simple! Just slightly bend your arms and allow the machine to slowly pull your arms backward.

Placing Your feet Together

This is the worst mistake you can do. Doing this is simply turning your exercise into misery. In short, placing your feet together makes your exercise harder than it should. Plus, doing reps will be difficult since your body can’t generate a balance. Therefore, keep your feet shoulder-width apart.

Over-bending your arm.

If you fail to maintain the right (slight) bends in your arm, expect injuries. Besides the injuries, get ready for fewer contractions and stretch. With less stretch, you don’t stand a chance of getting enough from your workout. To avoid this, simply maintain a bend at all times.

Reasons to use Cable Crossover Machine

Fit Woman Using A Cable Crossover MachineWho says you only need to stick to barbells, machine chest press or bench presses to pop up a great chest or muscles? No doubt they are quite impressive at delivering awesome results. But, don’t you think the cable crossover machine can also do great? Cable Crossover targets your upper pectoral region. So, it’s not only great for men, it’s beneficial for Female Muscle Growth as well. Here are some benefits of using cable crossover machine.

Guarantees Versatility

With this machine, you can rest assured of utilizing multiple positions and directions. You don’t have to be stuck on a bench when using this machine. Therefore, you can move at different angles to find a comfortable workout position. Cool right!

Maintains a Constant Tension

This is one of the reasons you should consider cable crossover over dumbbell fly’s variation. Unlike the dumbbell, cable crossover provides constant tension. To do this, it focuses on concentric and eccentric muscle contractions.

Works on Your Core

Using the cable crossover machine is a great way of building the core muscles more. Basically, it activates your core muscles. To maximize the benefits and avoid injuries while building the core, avoid leaning and maintain a good posture.

Supports Unilateral Routine

With this machine, you don’t need to go bilateral. In short, you can work with one side of your body. If the other side of your body feels tired probably due to an injury; simply change the weight and continue with your exercise. It’s that convenient and efficient!

Saves Times

This machine is a real time saver. How? With this machine, you don’t have to waste your time loading and unloading weights. You only get to spend your time training your muscles. If you want to avoid moving from one machine to another, use the cable crossover machine.

More Secure

Compared to free weight, crossover cable machine is more secure. Injuries are less likely to occur when exercising with this type of machine. Of course, if you only know how to properly use it.

Things to Consider When using Cable Crossover Machine

Are you using the old fixed-resistance cable machine? If so, consider switching to the modern one. The new adjustable crossover cable machine has it all.  Even so, you need to:

  • Avoid too much Torso Lean. People have different opinions about the recommended torso position. But, here is the deal, just maintain an upright posture.
  • Firmly hold the cables at the top. You should hold the crossover cables for at least 10 seconds. This will help generate more intensity. Also, make sure to firmly press the pecs together.
  • Avoid exercising with momentum. Employing momentum only leads to more risks of injuries. Plus, you won’t be able to maximize the benefits. Therefore, only exercise in full control of range motion.

Planning to add a cable crossover machine to your home gym? Check out this top 5 pick.

  1. XMark Functional Trainer Cable Machine
  2. FreeMotion Dual Cable EXT Crossover
  3. Body-Solid Pro Clubline Cable Crossover
  4. Powerline by Body-Solid Cable Crossover
  5. Valor Fitness BD-61 Cable Crossover

Is crossover cable worth the hassle? Now that you have a good knowledge of the cable crossover machine, is it possible to give it a try?