Close this search box.

Cable Cross


The cable cross workout is a highly effective and versatile strength training exercise that primarily targets the chest muscles while also engaging the shoulders and triceps. It involves using a cable machine with two adjustable pulleys positioned at shoulder height, each equipped with a handle or attachment. To perform the exercise, individuals stand in the center of the machine, grab a handle in each hand, and then step forward, creating tension in the cables. With a controlled and fluid motion, they bring their hands together in front of their chest, crossing over each other and then slowly returning to the starting position. This controlled movement allows for a wide range of motion and provides constant resistance throughout, making it an excellent choice for building chest strength, improving muscle definition, and enhancing overall upper-body development. The cable cross workout is popular in both gym and home settings and can be customized with different attachments and angles to target specific areas of the chest or switch up the exercise routine.


  1. Grab onto both handles crossed in front of your body.
  2. Breathe in and pull the cables to the side of your body.
  3. Maintain distance between your body and hands for optimal range of motion
  4. Focus on your upper back and shoulders.
  5. Breathe out and return to the starting position
  6. Repeat

Range of Motion for Cable Cross

The range of motion for the cable cross exercise is notable for its ability to offer a comprehensive upper-body workout. As individuals stand in front of the cable machine with handles in hand, they can achieve a remarkable range of motion by bringing their arms from an extended position outward to an inward crossing position in front of the chest. This movement allows for a deep and controlled contraction of the chest muscles while also engaging the shoulders and triceps. The exercise’s versatility allows individuals to target specific areas of the chest by adjusting the pulley height or the angle of their arm movement. This dynamic range of motion not only promotes muscle growth and definition but also improves overall upper body strength and flexibility, making the cable cross exercise a valuable addition to any strength training routine.

Benefits of Cable Cross

The cable cross exercise offers many benefits that make it a valuable component of any strength training regimen. Firstly, it is highly effective for developing the chest muscles, specifically the pectoralis major and minor. By providing constant tension throughout the movement, the exercise promotes muscle hypertrophy, enhancing both chest size and definition. This not only contributes to a more aesthetically pleasing physique but also improves upper body strength and functional capabilities. Additionally, the cable cross exercise engages the shoulder and tricep muscles, providing a comprehensive upper body workout that can help individuals improve their overall upper body strength and muscular balance.

Moreover, the cable cross exercise offers versatility in targeting different areas of the chest, allowing individuals to customize their workout routine. By adjusting the pulley height and angle of the arm movement, one can emphasize the upper, lower, or mid-chest muscles. This adaptability is particularly useful for addressing muscle imbalances and achieving a well-rounded chest development. Furthermore, the exercise enhances core stability and balance as individuals must maintain proper posture and control throughout the movement. Overall, the cable cross exercise is an excellent choice for those looking to build a stronger, more sculpted upper body while also improving muscular balance and stability.


Cable Cross Example

Muscle Targets

  • Shoulders Primary
  • Shoulders Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

Table of Contents