Cable Crossovers

Cable crossovers, also referred to as "standing cable flies" are an isolated exercise that emphasises your pecs.


How to perform cable crossovers

  1. Keeping one leg in front of the other, stand in the middle of the cable rack holding the cable handles.
  2. Lean forward at about a 60 degree angle
  3. Keeping your elbows locked and slightly bent, pull your hands down in front of your body until they meet at the center.
  4. Slowly raise them back to the starting position. Be sure to keep your elbows locked at the same angle.
  5. Repeat steps 3 & 4 until you've repeated the desired number of reps
Number of Reps

For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles

Pectoralis Major, Sternal (Chest - lower pecs)

Secondary Muscles

  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Pectoralis Minor (Chest/shoulder)
  • Rhomboids (Back - middle)
  • Levator Scapulae (Shoulder - upper)
  • Deltoid, Anterior (Shoulder - front)
  • Latissimus Dorsi (Lats - outer back)

Stabilizer Muscles
  • Triceps Brachii (Triceps)
  • Biceps Brachii (Biceps)
  • Brachialis (Lower biceps/side of arm)
  • Wrist Flexors (Inner forearm)

About Me

Hi, I'm Ian. Health and fitness is an integral part of my life. I believe that keeping fit and eating well can help you appreciate life so much more. If you're looking for me, you'll probably find me in the gym or outside enjoying the great outdoors!

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About Strength

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