10 Best Cable Cross-over Variation Alternatives for Limited Equipment

The Cable Cross-over Variation is done standing with a cable machine. Ranked closest by our scoring: the Cable Decline Fly, the Incline Cable Flye and the Cable Middle Fly. Five harder versions, among them the Cable Crossover and Cable Standing Up Straight Crossovers, are listed below as progressions rather than swaps.

Cable Cross-over VariationWatch the Cable Cross-over Variation

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Cross-over Variation

The steps for the Cable Cross-over Variation itself, so you can judge how close each substitute below really is.

Pectorals, with deltoids, triceps · Cable · Intermediate · Isolation

  1. Adjust the cable pulleys to chest height.
  2. Stand in the center of the cable machine with one foot in front of the other.
  3. Grasp the handles with your palms facing down and your arms extended out to the sides.
  4. Take a step forward, keeping your arms slightly bent.
  5. With a slight bend in your elbows, bring your hands together in front of your chest.
  6. Pause for a moment, then slowly return your arms back to the starting position.
  7. Repeat for the desired number of repetitions.

The 10 Best Cable Cross-over Variation Alternatives

10 substitutes, ranked by how closely each one matches the Cable Cross-over Variation on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Decline FlyPlay demonstration

    1. Cable Decline Fly

    99% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Cable
    How to perform it
    1. Adjust the cable machine to a decline position.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Hold the handles with your palms facing forward and your arms extended straight out in front of you.
    4. Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
    5. Pause for a moment at the fully extended position, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Cross-over Variation
    • Equipment: a cable, the same as the Cable Cross-over Variation
    • Body position: standing, the same as the Cable Cross-over Variation
  2. Cable Crossover

    Progression

    2. Cable Crossover

    99% match

    Pectorals · Intermediate · Isolation

    Pick this when you want a harder version that still works the pectorals.

    • Cable
    How to perform it
    1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
    2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
    3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
    4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
    5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Cross-over Variation
    • Equipment: a cable, the same as the Cable Cross-over Variation
    • Body position: standing, the same as the Cable Cross-over Variation
  5. Incline Cable Flye

    5. Incline Cable Flye

    99% match

    Pectorals · Beginner · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Cable
    How to perform it
    1. To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
    2. Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
    3. With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
    4. With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
    5. Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
    6. Repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Cross-over Variation
    • Equipment: a cable, the same as the Cable Cross-over Variation

Cable Cross-over Variation FAQ

What muscles does Cable Cross-over Variation work?

The exercise primarily targets the pectoralis major through horizontal adduction, with secondary activation of the anterior deltoid and serratus anterior for scapular control. Cue scapular retraction and control the eccentric phase to maximize pec loading and limit deltoid takeover.

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