The 13 Best Cable Crossover Exercises

1. 1. Cable Crossover Fly

   

   3,148,104 SETS LOGGED97.3 mSCORE

   Cable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.

   • Beginner
   • Chest

2. 2. Low Cable Chest Fly

   

   1,083,132 SETS LOGGED86.8 mSCORE

   Low Cable Chest Fly is an isolation exercise that primarily targets the chest. By using a low pulley setup, you emphasize the lower part of the chest more than other Fly variations. The cables provide consistent tension throughout the movement, and allow for greater control over the angle of resistance, enhancing muscle activation.

   • Intermediate
   • Chest

3. 3. Cable Rear Delt Fly

   

   761,890 SETS LOGGED84.9 mSCORE

   Cable Rear Delt Fly focuses on isolating the rear deltoids, contributing to balanced shoulder development and improved posture. Unlike dumbbell variations, the cable machine provides constant tension, enhancing muscle activation and strength. This exercise also recruits the traps and rhomboids, supporting upper back strength. It's beneficial for correcting shoulder imbalances and enhancing the visual separation between the deltoids and upper back.

   • Beginner
   • Shoulders

4. 4. Cable Chest Press

   

   493,447 SETS LOGGED73.8 mSCORE

   Cable Chest Press is a compound chest exercise that also targets the shoulders and triceps. The use of cables allows for more consistent tension throughout the movement, while also giving you control over the angle that the resistance is coming from. By having cables wider than your shoulders there is also more tension at the end of your range of motion when compared to similar movements.

   • Beginner
   • Chest

5. 5. Mid Cable Crossover Fly

   

   306,064 SETS LOGGED67.3 mSCORE

   Mid Cable Crossover Fly is designed for targeting the mid-chest region, effectively bridging the gap between the upper and lower chest exercises. It utilizes the cable machine for constant tension across the pecs, enhancing the stimulation of muscle fibers for balanced chest development. This variation is optimal for achieving a full, rounded chest appearance, ensuring even development across the entire pectoral area.

   • Beginner
   • Chest

6. 6. Cable Shrugs

   

   268,797 SETS LOGGED36.5 mSCORE

   This exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.

   • Intermediate
   • Trapezius
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8. 7. Cable Double Bicep Curl

   

   223,436 SETS LOGGED32.5 mSCORE

   Similar to other curls, this isolation exercise targets the biceps. By using a cable machine, you have more control over the direction your resistance is coming from, as well as preventing you from compensating for any strength discrepancies between sides. The unique position of your arms can make this a great exercise for adding some variety to your curls.

   • Beginner
   • Biceps

9. 8. Cable Shoulder Press

   

   188,730 SETS LOGGED50.3 mSCORE

   The Cable Shoulder Press is a compound movement targeting the entire deltoid area with a focus on the anterior and medial heads. Using cables instead of free weights provides a unique resistance profile, offering constant tension and a challenge to stability throughout the press. This variation can lead to improved shoulder stability, strength, and a fuller shoulder development by emphasizing control and range of motion.

   • Beginner
   • Shoulders

10. 9. Single Arm Low Cable Crossover Fly

    

    178,062 SETS LOGGED42 mSCORE

    This unilateral isolation exercise targets the chest, focusing on the lower pectoral muscles with a single arm to correct imbalances and enhance muscular symmetry. The low cable crossover fly allows for a deep stretch and concentrated contraction, maximizing muscle development and strength on each side individually. It's particularly effective for those focusing on detailed chest sculpting and improved muscle coordination.

    • Beginner
    • Chest

11. 10. Cable Crossover Lat Pulldown

    

    147,283 SETS LOGGED58.4 mSCORE

    Cable Crossover Lat Pulldown is a compound exercise targeting the latissimus dorsi with a unique crossover motion that enhances the stretch and contraction of the lats. This variation promotes width and depth in the back muscles, improving posture and V-taper aesthetics. It's especially beneficial for those aiming to intensify their back workouts with added focus on the lower lats and increased range of motion.

    • Intermediate
    • Back

1. 11. Cable Crossover Incline Bench Fly

   

   48,585 SETS LOGGED39.9 mSCORE

   Cable Crossover Incline Bench Fly is a variation on the more standard Dumbbell Fly. This isolation exercise primarily targets your chest, but also relies on your shoulders for stability. The use of cables allows for more consistent tension than other variations, while also giving you more precise control over the angle that resistance is coming from. By performing this exercise on an incline, you’ll also be further emphasizing your shoulders and upper chest.

   • Intermediate
   • Chest

2. 12. Cable Crossover Flat Bench Fly

   

   25,012 SETS LOGGED59.2 mSCORE

   Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of cables allows for more consistent tension throughout the movement, while also giving you more control over the exact angle that resistance is coming from. This makes this variation particularly effective for building muscle and strength in your chest.

   • Intermediate
   • Chest

3. 13. Balance Trainer Cable Crunch With Side Bends

   

   22,281 SETS LOGGED16.5 mSCORE

   This exercise combines core stabilization with targeted oblique engagement, utilizing a balance trainer and cable machine for resistance. The balance trainer increases the challenge to the core muscles, while the side bends with the cable add focused tension on the obliques, promoting core strength and definition. This variation is excellent for those seeking to enhance core stability alongside oblique development.

   • Beginner
   • Abs