Cable crossover: how to do it
Main muscles: Middle chest. Helpers: Lower chest, Front delts (anterior deltoid). Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Cable
Reps
10–15
Rest
75 s
Muscle group
Chest
How to do it
- Stand in the middle, one step forward, torso leaning slightly, elbows softly bent and held there.
- Bring the hands together in front of you along an arc, short pause and a chest squeeze at the end.
- Open up under control to a stretch, do not drop the weight.
Common mistakes
Bending the arms and turning it into a press, working with the torso.
Muscles worked
primary·secondary
- Primary
- Middle chest
- Secondary
- Lower chest, Front delts (anterior deltoid)
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500