10 Best Cable Crossover Alternatives for Constant Chest Tension

The Cable Crossover is done standing with a cable machine. Ranked closest by our scoring: the Cable Cross-over Variation, the Cable Decline Fly and Cable Standing Up Straight Crossovers.

The Cable Cross-over Variation is the closest swap because it repeats the Cable Crossover's wide arc almost move for move, just from pulleys set at chest height instead of overhead. It replaces the Cable Crossover when the exact station is busy or you would rather work from a lower pulley. If you want your arms locked straight through the same overhead pulleys, the Cable Iron Cross gives you that instead.

Cable Crossover

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

How to Do the Cable Crossover

The steps for the Cable Crossover itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders · Cable · Intermediate · Isolation

  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.

The 10 Best Cable Crossover Alternatives

10 substitutes, ranked by how closely each one matches the Cable Crossover 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.

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

  1. Cable Cross-over VariationPlay demonstration

    1. Cable Cross-over Variation

    99% match

    Pectorals · Intermediate · Isolation

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

    • Cable
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Crossover
    • Equipment: a cable, the same as the Cable Crossover
    • Body position: standing, the same as the Cable Crossover
  3. Cable Standing Up Straight CrossoversPlay demonstration

    3. Cable Standing Up Straight Crossovers

    99% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Cable
    How to perform it
    1. Stand in the middle of a cable machine with your feet shoulder-width apart.
    2. Hold the handles of the cables with your palms facing down and your arms extended straight out to the sides.
    3. Keeping your arms straight, bring your hands together in front of your body, crossing them over each other.
    4. Pause for a moment, then slowly return to the starting position, keeping your arms extended.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: chest fly, the same as the Cable Crossover
    • Primary muscle: pectorals, the same as the Cable Crossover
    • Equipment: a cable, the same as the Cable Crossover
    • Body position: standing, the same as the Cable Crossover

Why You Might Need a Cable Crossover Alternative

A single Cable Crossover station gets busy fast, and you still want cable work on your chest before you leave the floor. Every alternative here also uses a cable stack, though the Incline Cable Flye adds a bench between the pulleys. The Cable Standing Up Straight Crossovers keep your arms straight instead of slightly bent, and the Cable Middle Fly drops the pulleys to chest height and sweeps the handles forward with a slight lean. The Cable Iron Cross locks your arms straight through the same overhead pulleys the Cable Crossover uses. The Single-arm Cable Crossover works one arm at a time, useful when one side feels weaker. The Incline Cable Flye has you lie on a bench, and the Cable Standing Fly works from chest-height pulleys with an upright torso, both simpler ways into the same cable work.

How to Choose the Right Cable Crossover Substitute

Match your setup first. The Cable Cross-over Variation swaps in pulleys set at chest height instead of overhead, so start there if the exact Cable Crossover station is taken. The Cable Standing Up Straight Crossovers keep your arms straight through the same crossing motion, which changes how the stretch feels without changing the equipment. If you want your arms locked straight through the same overhead pulleys, take the Cable Iron Cross. When one arm feels weaker than the other, the Single-arm Cable Crossover lets you work each side on its own. If you would rather lie down while you work, the Incline Cable Flye moves the whole exercise onto a bench, and the Cable Standing Fly runs from chest-height pulleys with your back straight, so there is no forward bend to hold while you bring the handles together.

Cable Crossover FAQ

Which Cable Crossover alternative keeps your arms locked straight?

Two alternatives keep the arms straight: the Cable Iron Cross and the Cable Standing Up Straight Crossovers. The Cable Iron Cross stays on the same overhead pulleys as the Cable Crossover, so only your elbow lockout changes. The Standing Up Straight Crossovers move the pulleys and keep the straight-arm crossing motion from a different height. Either suits a lifter who already knows the movement and wants a small change rather than a different exercise entirely.

Which Cable Crossover alternative works one arm at a time?

The Single-arm Cable Crossover runs the same arc as the Cable Crossover through one arm while the other holds its handle at the midline in front of you. It helps when one side feels weaker than the other, since you can push the lagging arm through the same reps without the stronger arm taking over. You alternate arms rep by rep, so give each side the same rep count you would give the two-arm version.

Which Cable Crossover alternative suits someone with less experience?

The Incline Cable Flye has you lie on an incline bench between the pulleys, so your torso is supported while your arms do the work. The Cable Standing Fly uses chest-height pulleys and keeps your back straight, so you bring the handles together in front of your chest without the forward lean the standard crossover asks for. Try one of these if the standing crossover feels hard to control, then move up once the arc feels steady.

Which Cable Crossover alternative keeps the overhead pulleys?

The Cable Iron Cross and the Single-arm Cable Crossover both stay on the high pulleys the Cable Crossover uses. The Cable Cross-over Variation, Cable Middle Fly and Cable Standing Fly drop the pulleys to chest height instead, and the Cable Low Fly goes further down to the floor pulleys. Pick an overhead option if you would rather keep the pulley height you already know.

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