IsolationCable
Cable Crossover
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand in the middle of a cable crossover machine with pulleys set high
- Grasp both handles and step forward with one foot for stability
- Keep a slight bend in your elbows throughout - don't lock them out
- Start with arms extended out to the sides - feel your chest stretch fully
- Take a deep breath in, then bring both handles together in front of your body in a wide arc motion
- Cross your hands slightly past center for maximum contraction - this ensures full chest squeeze
- When handles meet, squeeze your chest hard for 1-2 seconds like you're crushing something
- Slowly and with control, return to starting position (take 2-3 seconds) - feel the chest stretch
💡Coaching Cues
- ✓
Arc motion - not straight
- ✓
Cross past center for full contraction
- ✓
Squeeze chest hard at peak
- ✓
Control the stretch on return
- ✓
Slight elbow bend throughout
- ✓
Lean forward slightly - better chest activation
⚠️Common Mistakes
- ✗
Using straight arm motion instead of arc
- ✗
Not crossing hands past center - incomplete contraction
