The 12 Best Cable Crossover Exercises

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Top 10

  1. 1. Cable Crossover Fly

    Photo of Cable Crossover Fly being performed
    2,424,044 SETS LOGGED
    97.3 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.

  2. 2. Cable Rear Delt Fly

    Photo of Cable Rear Delt Fly being performed
    580,673 SETS LOGGED
    82.2 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.

  3. 3. Cable Chest Press

    Photo of Cable Chest Press being performed
    398,780 SETS LOGGED
    63.8 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.

  4. 4. Cable Shrugs

    Photo of Cable Shrugs being performed
    213,359 SETS LOGGED
    26.1 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.

  5. 5. Mid Cable Crossover Fly

    Photo of Mid Cable Crossover Fly being performed
    204,192 SETS LOGGED
    51.4 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.

  6. 6. Cable Double Bicep Curl

    Photo of Cable Double Bicep Curl being performed
    188,056 SETS LOGGED
    27.2 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.

  7. 7. Cable Shoulder Press

    Photo of Cable Shoulder Press being performed
    150,996 SETS LOGGED
    45.4 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.

  8. 8. Single Arm Low Cable Crossover Fly

    Photo of Single Arm Low Cable Crossover Fly being performed
    125,379 SETS LOGGED
    32.5 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.

  9. 9. Cable Crossover Lat Pulldown

    Photo of Cable Crossover Lat Pulldown being performed
    101,831 SETS LOGGED
    58 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.

  10. 10. Cable Crossover Incline Bench Fly

    Photo of Cable Crossover Incline Bench Fly being performed
    30,841 SETS LOGGED
    40.1 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.

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  1. 11. Balance Trainer Cable Crunch With Side Bends

    Photo of Balance Trainer Cable Crunch With Side Bends being performed
    20,702 SETS LOGGED
    16.2 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.

  2. 12. Cable Crossover Flat Bench Fly

    Photo of Cable Crossover Flat Bench Fly being performed
    16,823 SETS LOGGED
    66.9 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.