How to do the Cable Cross-over Variation
Cable Cross-over Variation is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Deltoids and Triceps.
Cable Cross-over Variation demonstration · © GymiaFit
Cable Cross-over Variation at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Cross-over Variation step by step
- 1Adjust the cable pulleys to chest height.
- 2Stand in the center of the cable machine with one foot in front of the other.
- 3Grasp the handles with your palms facing down and your arms extended out to the sides.
- 4Take a step forward, keeping your arms slightly bent.
- 5With a slight bend in your elbows, bring your hands together in front of your chest.
- 6Pause for a moment, then slowly return your arms back to the starting position.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Cable Cross-over Variation — questions
What muscles does the Cable Cross-over Variation work?
The Cable Cross-over Variation primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Cable Cross-over Variation?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Cross-over Variation suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Cross-over Variation?
Cable Bench Press, Cable Decline One Arm Press, Cable Decline Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Cross-over Variation demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.