10 Best Cable Crossover Alternatives for Constant Chest Tension

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.

Original Exercise: Cable Crossover

Cable Crossover
Primary Muscle
Pectorals
Equipment
Cable
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Shoulders
How to Perform Cable Crossover
  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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Ranked Cable Crossover Alternatives

Best Match
Cable Cross-over Variation

1. Cable Cross-over Variation

99.9% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Decline Fly

2. Cable Decline Fly

99.9% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Standing Up Straight Crossovers

3. Cable Standing Up Straight Crossovers

99.9% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Upper Chest Crossovers

4. Cable Upper Chest Crossovers

99.9% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  1. Attach the handles to the cables at chest height.
  2. Stand in the center of the cable machine with one foot slightly in front of the other.
  3. Grasp the handles with your palms facing down and your arms extended out to the sides.
  4. Keep a slight bend in your elbows and engage your core.
  5. Pull the cables together in front of your chest, crossing them over each other.
Incline Cable Flye

5. Incline Cable Flye

99.9% Match
Pectorals Cable Beginner Isolation
How to perform this exercise
  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.
Cable Middle Fly

6. Cable Middle Fly

98.9% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  1. Attach cables to both sides of a cable machine at chest height.
  2. Stand in the center of the machine with one foot slightly in front of the other.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides.
  4. Keep a slight bend in your elbows and maintain a slight forward lean.
  5. Engage your chest muscles and bring your arms forward in a sweeping motion.
Cable Low Fly

7. Cable Low Fly

94.3% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  1. Attach the handles to the low pulleys of a cable machine and select an appropriate weight.
  2. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
  4. Maintaining control, slowly bring your arms forward in a sweeping motion, crossing them in front of your body.
  5. Pause for a moment at the peak of the movement, feeling the stretch in your chest muscles.
Cable Iron Cross

8. Cable Iron Cross

94.1% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  2. Stand directly between both pulleys with your arms extended out to your sides. Your head and chest should be up while your arms form a "T". This will be your starting position.
  3. Keeping the elbows extended, pull your arms straight to your sides.
  4. Return your arms back to the starting position after a pause at the peak contraction.
  5. Continue the movement for the prescribed number of repetitions.
Cable Standing Fly

9. Cable Standing Fly

93.7% Match
Pectorals Cable Beginner Isolation
How to perform this exercise
  1. Attach the handles to the cables at chest height.
  2. Stand with your feet shoulder-width apart, facing away from the cable machine.
  3. Grasp the handles with an overhand grip, palms facing forward.
  4. Step forward slightly to create tension in the cables.
  5. Keep your core engaged and your back straight throughout the exercise.
Single-Arm Cable Crossover

10. Single-Arm Cable Crossover

92.2% Match
Pectorals Cable Intermediate Isolation
How to perform this exercise
  1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  2. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
  3. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
  4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
  5. Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

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 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.

Frequently Asked Questions

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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