Cable Crossover Fly
Chest isolation on cables, bringing your arms together in front at chest height.
- Primary muscleChest
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Chest
- Cable machine
How to do the Cable Crossover Fly
4 steps, in the order you do them.
- Set the cables at shoulder height, take a handle in each hand, and step forward with one foot ahead.
- With your torso slightly leaned forward and your elbows slightly bent, bring your hands forward until they meet at chest height.
- Squeeze your chest for a second when your hands meet.
- Open your arms with control until you feel a stretch, without letting the weight pull you backward.
Muscles worked
Common Cable Crossover Fly mistakes
What goes wrong most often when you do the Cable Crossover Fly, and how to fix it.
Your elbows bend and extend on every rep, like a press.
Lock in a slight elbow bend and move only at the shoulders, in an arc.
Your hands meet too low, in front of your abs.
With the cables at shoulder height, bring your hands together in front of your chest.
Your torso leans far forward and you use body weight to close.
Lean your torso slightly forward and keep it still. Only your arms move.
Alternatives to the Cable Crossover Fly
They work the chest with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Experienced3 × 12–15
- Rest1:00 to 1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 2 × 12–15 | 1:30 |
| PPL 6 days high volume | Advanced | 3 × 12–15 | 1:30 |
| Recomp 5 days | Intermediate and advanced | 3 × 12–15 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Cable Crossover Fly
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
- Recomp 5 days5 days · 55 min · Intermediate and advancedSee routine →
More chest exercises
Low Cable Chest FlyChest · Cable machine
TRX Chest PressChest · Bodyweight and other
Machine Chest FlyChest · Machine
Standing Cable Chest PressChest · Cable machine
Frequently asked questions
What muscles does the Cable Crossover Fly work?
The Cable Crossover Fly works mainly the chest.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 12 to 15 reps with a minute and a half of rest.
Which routines include the Cable Crossover Fly?
It appears in 3 of the 36 Mobbe routines, such as Intermediate PPL 6 Days, PPL 6 days high volume, and Recomp 5 days.