Cable Cross-over Variation

Cable Cross-over Variation

The Cable Cross-over Variation is a dynamic exercise that targets multiple muscle groups in the upper body. This exercise is typically performed using a cable machine, which provides constant tension throughout the movement and allows for a greater range of motion. While there are various versions of the Cable Cross-over, each variation helps to strengthen and tone muscles in the chest, shoulders, and arms. By adjusting the height of the cables, you can target different areas of the chest and shoulder muscles. This exercise also activates the stabilizer muscles in the core and back, enhancing overall stability. Incorporating the Cable Cross-over Variation into your workout routine can help improve upper body strength, posture, and balance. It's important to start with a weight that allows proper form and technique throughout the exercise. Gradually increase the weight as your strength and comfort levels increase. Always maintain control of the cables and avoid using excessive momentum to prevent injury. Remember to warm up adequately before performing the Cable Cross-over Variation. This can be done through a combination of cardiovascular exercises, such as jogging or cycling, along with some dynamic stretching to activate the muscles. Also, ensure that you are using proper form by keeping a slight bend in your elbows, maintaining proper alignment, and engaging your core for stability. Incorporating the Cable Cross-over Variation into your fitness routine can add variety and effectiveness to your upper body workouts. As with any new exercise, it's important to start slowly and gradually progress to ensure optimal results and minimize the risk of injury.


  • Set the cable pulleys on a high setting and attach handles or stirrups to each cable.
  • Stand with your feet shoulder-width apart, facing away from the cables.
  • Hold the handles or stirrups with your palms facing forward and elbows slightly bent.
  • Take a step forward to create tension on the cables.
  • Keeping a slight bend in your elbows, bring your arms forward and across your body in a diagonal motion.
  • Focus on squeezing your chest muscles as you bring your arms together.
  • Pause briefly at the point of maximum contraction.
  • Slowly release and return to the starting position, controlling the weight and keeping tension on the cables throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weight to focus on form and gradually increase the resistance.
  • Maintain a controlled and steady pace throughout the exercise to maximize muscle engagement.
  • Focus on proper breathing techniques, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Engage your core muscles to stabilize your body and prevent excessive movement.
  • Keep your shoulders relaxed and down, avoiding any shrugging or hunching.
  • Experiment with different grip positions and angles to vary the muscle activation.
  • Ensure that the cables are positioned at chest height to maximize the effectiveness of the exercise.
  • Don't forget to stretch and warm up your chest muscles before starting the exercise to prevent injury.
  • Include regular rest days in your workout routine to allow your muscles to recover and grow stronger.
  • Stay hydrated throughout your workout session to maintain optimal performance and prevent muscle cramps.


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