Cable Crossovers

Do you want to train specific muscle groups in isolation? Then a cable crossover is perfect. A widely used fitness machine in commercial settings but increasingly also for home use. You can do a broad range of strength exercises for chest muscles, shoulders, back and arms, so you can effectively achieve all your strength goals.

A cable crossover, also called cable machine, cable crossover or crossover station, consists of two towers with weight stacks connected by pulleys and cables. The pulleys are independently adjustable, which makes an enormous variety of exercises possible from different angles and positions. The main selection criteria are stability, weight capacity, adjustability of the pulleys and dimensions. Also view our complete range of functional training stations for related cable machines.

A cable crossover is a fitness machine specifically designed for targeted strength training and muscular endurance. The machine consists of two vertical towers each with a weight stack to which cables are attached via pulleys. At the end of the cables you attach handles, ropes, bars or other accessories for the desired exercise.

The great advantage of a cable crossover over other strength machines is that the cables provide resistance in every direction of movement. This activates more stabilisers and gives a more complete muscle activation than machines with a fixed movement path. Most exercises are performed standing, so your body works together for balance and posture.

Why train with a cable crossover?

Cable crossover training combines the benefits of free weights with the safety and control of a machine. The constant cable resistance ensures muscle activation throughout the complete range of motion, including in the extreme positions where free weights are often less effective.

The benefits of training with a cable crossover are:

• Isolated training of specific muscle groups from every angle
• Constant resistance throughout the complete range of motion
• Stable pulley resistance activates more stabilisers than fixed machines
• Extendable with various accessories for maximum exercise variety
• Suitable for beginners and advanced strength athletes
• Improves posture, stability and balance through standing training positions
• Versatile for chest, shoulders, back, arms and core

Also read our blog starting with strength training for practical starter tips.

Which cable crossover suits you?

You are just starting with cable crossover training and want an accessible entry model: Choose a cable crossover with weight stacks and a basic set of handles. Easy to use and immediately suitable for most basic strength exercises.

You want maximum variety and want to do other cable exercises too: Choose a cable crossover with adjustable pulleys that can be set from high to low. This makes low to high, high to low and mid-cable exercises possible for a complete training of all muscle groups. Combine with a weight bench for cable fly variations lying down.

You are advanced and want to train heavy with high weight capacity: Check the maximum weight stack of the model. Advanced strength athletes generally need a higher weight capacity for sufficient challenge with exercises like cable rows and triceps pushdowns.

You want to place the cable crossover at home but have limited space: Cable crossovers are generally wide machines. Measure your available space in advance including the height. Some models are more compact than full-size crossovers and are specifically designed for home use. Also view our range of strength stations as an all-in-one alternative for a smaller space.

You want to place the cable crossover in a gym or physiotherapy practice: Choose a professional model with high usage class, robust frame and high maximum user load for intensive daily use by multiple users.

Which exercises can you do with a cable crossover?

A cable crossover makes an enormous variety of exercises possible. The most popular are:

Chest: cable fly crossover (mid, high to low, low to high), cable crossover chest fly, single arm cable crossover

Shoulders: cable lateral raises, rear delt cable crossover, cable front raises, cable face pulls

Back: cable rows, lat pulldown variations, reverse cable crossover for the rear deltoids

Arms: cable biceps curls, cable triceps pushdowns with rope or bar, overhead cable triceps extensions

Core: cable woodchops, Pallof press variations, cable crunches

By attaching different accessories such as a rope, strap handles, V-bar or straight bar you further increase the exercise variety. View our blog the 12 best strength exercises for at home for supplementary exercises.

What to look for when buying?

Stability

A cable crossover must stand firm and stable so you can perform strength exercises safely and effectively. Pay attention to the construction of the frame, the weight of the machine and the width of the base plates. With some models it is necessary to secure the machine to the floor or wall for extra stability. Always place a fitness mat under and around the machine for floor protection.

Weight capacity

Check the weight capacity of both weight stacks. Choose a model where the maximum weight stack is well above your current training weight for the heaviest exercises. This keeps the machine usable as you get stronger. Some models have expandable weight stacks.

Adjustability of the pulleys

The more adjustment positions the pulleys have, the greater the exercise variety. Models with fully adjustable pulleys from low to high offer the most possibilities for low to high, mid-cable and high to low exercises. This is one of the most important functional differences between models.

Accessories and expansion options

Check which accessories are included and whether the machine can be expanded with extra handles, ropes and bars. The more accessories, the greater the exercise variety directly after purchase.

Dimensions and placement

Cable crossovers are generally wide machines. Measure your available space in advance including the height and calculate sufficient free space around the machine for a safe training position.

Our advice: Choose a cable crossover with fully adjustable pulleys if you want the most exercise variety. The ability to adjust the cable angle from low to high makes the difference between a limited and an almost complete upper body training on one machine. Also invest in extra accessories such as a rope and V-bar for maximum variety from day one.

Who are cable crossovers suitable for?

• Beginners who want to safely start with isolated strength training with adjustable weight and good support.
• Advanced strength athletes who want to targeted overload their chest muscles, shoulders, back and arms from every angle.
• Athletes in rehabilitation who want to build up specific muscle groups in a controlled manner with cable resistance. Always consult a physiotherapist first.
• Home athletes looking for a versatile and professional strength machine for their home gym.
• Commercial users such as gyms, physiotherapy practices and hotels who want to offer a popular and versatile strength machine.

Need help with your choice?

We will be happy to help you. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our store in Volkel, the Netherlands.

Frequently asked questions about cable crossovers

What is the difference between a cable crossover and a functional training station?

A cable crossover has two opposing towers with pulleys for crossing and bilateral exercises where you pull cables towards the middle. A functional training station generally has one or two adjustable cable stations and offers more variety in directions of movement but less of the classic crossover movement where cables cross. Both are excellent cable machines but with a slightly different training feel and exercises.

Which muscles do I train with a cable crossover?

The cable crossover is particularly versatile. Depending on the pulley setting and exercise you train chest, shoulders, back, biceps, triceps and core. The classic cable fly crossover primarily trains the chest muscles. Rear delt cable crossovers focus on the rear deltoids. Cable rows load the back. Almost every segment of the upper body can be effectively trained with a cable crossover.

Is a cable crossover suitable for home use?

Yes, but pay attention to the dimensions. Cable crossovers are generally wide and high machines. Measure your available space thoroughly in advance, including the height of the room. There are also more compact models available specifically designed for home use.

What is a cable fly crossover and what does it train?

A cable fly crossover is the most classic exercise on a cable crossover. You stand in the middle of the machine, grab the handles from both cable stations and bring the hands together in a flying movement in front of your body. Depending on the cable height you train the upper chest muscles (low to high), the entire chest (mid-cable) or the lower chest muscles (high to low).

How much space do I need for a cable crossover?

A full-size cable crossover is generally 180 to 220 cm wide and 130 to 200 cm deep. Also calculate sufficient free space around the machine for a safe training position, at least 1 metre on each side for cable exercises. Also check the height of the machine and compare with your ceiling height.

Can I use a weight bench with a cable crossover?

Yes. A weight bench placed in the middle of a cable crossover makes lying cable fly exercises possible. This is one of the most effective variations for the chest muscles. Check whether the width of the machine allows a weight bench and whether the model is specifically suitable for this.