How to do a Cable Crossover Fly

Authored by Fitbod

About Cable Crossover Fly

Sets Logged
2,424,044
Popularity Rank
52nd
Difficulty
Beginner
Chest Strength
98 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Place the pulleys to just above head height.
  2. Stand in an upright staggered stance while holding the pair of dual pulley handles with arms laterally extended at shoulder height and palms facing forward, slightly angled down.
  3. Brace your core to keep your spine in a stationary neutral position.
  4. Keep your arms extended and create a wide arc to flex the handles together at the bottom of your ribcage.
  5. Return back to the starting position.

Common Mistakes

  • High Resistance

    Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight