Cable Crossovers

How to do the Cable Crossovers

Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion until your hands meet. Reverse the movement on the way back up.
Spotter Information:
A spotter can stand in front of the individual and spot at the hands.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Pectoralis Major
  • Isolation
  • Cable
  • D-Handle
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
50.6 lbs9.8 67.1 lbs

What is a good starting weight?

Based on an average weight lifted of 50.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 25 lbs and aim for 12-15 reps.


Workouts Plans with Cable Crossovers

Purpose Type Level
Sport Specific Intermediate
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Advanced
Strength Intermediate
Strength Advanced
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.