TOP 9 Cable Crossover Alternatives for Chest & Back Muscle Building

Jeff Baldelli
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Resistance Bands Low Fly

The Low Flyer is a portable, compact and also killer device created to help you burn away fat and get lean muscle.

It has two resistance resistance bands that you loop around the bottom of your feet, and you can start to walk on the device to provide resistance and burn calories.

This is great for adding variety to your workout and is particularly useful if you are really pressed for those minutes during the day, because you can easily fit in a quick workout.

You will have a selection of three different tension levels to choose from. This is perfect if you have been taking a while to warm up, because you can not quite hit the top level.

This is not something that you can really do in a gym either, so it is great for people who are starting out with strength training.

The Low Flyer is small, light and is also easy to store, so keep it where you can grab it easily when you need it.

Pros

  • A portable device that is great for doing at home, outdoors or when you are traveling
  • Has a contoured deck that replicates walking up and down stairs and is fun to use
  • Includes three tension settings so you can choose the intensity that is right for you
  • Very effective for adding variety to your workout
  • Comes with a ten-week workout and diet plan

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

Incline Dumbbell Flys

The incline dumbbell fly is a great exercise for chest and shoulders. You can do this by increasing the incline of the bench to increase the resistance. Start with a heavier dumbbell than usual and do 6 to 10 reps for each side to feel a good pump, then drop the weight to a lower level to do 10 to 12 reps per side. This will allow you to feel a good chest and shoulder pump that is very similar to an incline cable fly.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

Resistance Band Straight Fly

The Resistance band straight flys are a great exercise to add as part of your chest and back workout as a high rep exercise, to help add in some endurance and strength for sets of 8-15 reps.

To perform the exercise, you will first need to have a resistance band anchored into the ground (or you can use the handles on a power tower to anchor a resistance band) and attach it to the floor under your feet.

After you have the resistance band anchored and under your feet, attach the ends of the resistance band to either end of a chest press bar, with the ends of the resistance band facing away from you.

Once you have that setup, you can then place the end of the resistance band that is attached to the floor underneath your feet and start the exercise.

To perform the exercise, while standing at the anchor point, use your back muscles to press the resistance band in front of you until your arms are parallel with the ground.

Resistance Band Straight Flys Video [Youtube]{CCAF6D525}[/Youtube]

Ensure that when you are pressing the bar out you are trying to keep your lower back stable and not arching, and ensure that your shoulders are back on the whole time.

Ensure that you keep your chest up at all stages of the movement.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

Flat Bench Dumbell Fly

The flat bench dumbbell fly is by far the best cable crossover alternative to the bench press. This exercise is often used by bodybuilders in their chest workouts to sort of finish off the chest and to really make your chest look nice and full.

It works to squeeze the pectoral muscles which lie beneath the chest.

The Decline Bench Breast

This exercise is an amazing way to add some mass to your chest without having to use the decline bench. It works almost the same.

You have to get into a half of a decline position to make sure that you’re actually targeting the pecs.

It’ll work the same muscles and the same fibers and everything else, but it’s a lesser angle and a lesser degree of decline.

Supine Barbell Flys

Also, you can do this exercise with a supine dumbbell fly if you don’t have access to a cable machine. It’s still a great way to train your chest in the weight room.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

Resistance Band Row

This is a great exercise to help you “feel” the muscles you are building, while making your arms strong and big.

Start the exercise by placing the loop at the very top of your feet. Grab the handles tightly and hold it out in front of you, making sure that it’s taut.

Using your lower body strength, row it towards you by contracting your arms and squeezing your back muscles.

Pull it down and along the sides of your torso. When you reach the middle of your body, stop and slowly let the handles go back to their original position and repeat.

Repeat the exercise at least four times before resting.

The exercise will help you develop and feel the back muscles you need to support your back and shoulders. And the rowing motion makes your arms and shoulders stronger. Be sure to follow a good and healthy diet to get the maximum gain.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

Guillotine Press

The Guillotine Press is one of my go-to cable cross-overs for the mechanical stimulus it produces on the physique. It’s similar to other forms of push-pressing and a modified version of the clean press. Performing the exercise on a cable machine (rather than free weights) allows you to control your range of motion and utilize a full range of motion.

Due to its mechanical disadvantage, the Guillotine Press requires a lot of tension in the shoulder stabilizers and more recruitment from the elbow flexors versus a push-press or a clean press. For people with poor shoulder stability (due to impingement) and even competitive athletes, it’s a great way to get around the restrictions and perform a traditional, functional exercise.

When you perform the Guillotine Press, you want to drive through the heels and keep the weight balanced over the middle of your feet. The bar should be directly overhead before you lower the weight down to your chest.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

Dumbbell Pullover

One of my favorite dumbbell exercises for building big, round pecs is the dumbbell pullover. It’s an old school exercise that really makes your chest explode and puts a lot of emphasis on the upper and outer pecs.

If you don’t have a pullover machine in the gym, you can do the exercise on a bench. That’s right “ dumbbell pullovers, like the one pictured above, can also be done standing up. But I prefer lying down on my back.

To really feel the pecs working, you should feel a stretch in the bottom of the movement. When you go into the top position, your pecs should be fully contracted.

If you’re a little timid about pulling the weight all the way overhead, you can do the exercise with a straight arm position (sort of like a kickback) and lower the dumbbells to a few inches above your chest and then lower back to the starting point.

You can also add some weight to your ankles according to the same principle in reverse shrugs.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

TRX Chest Fly

TRX Chest Fly is basically the TRX equivalent of a dumbbell chest fly. It can be performed seated or standing.

Stand up with TRX handle in each hand.

Without moving the upper arms, torso should be lowered forward.

When the hands reach chest level, move them up as you lift the torso back to the starting position.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

TRX Suspension Trainer Cable Crossovers

You don’t have to be an expert on exercise to know that cable crossovers are a good move for your chest and back muscles. And you don’t need to have a gym membership to get in under-the-bar cables crossovers either. The affordable TRX Suspension Trainer handles the muscle-building for you.

What’s more, this versatile piece of equipment is small enough to carry around with you, so you can perform your cable crossovers anywhere, whether you’re at home or on vacation. Plus, it pushes you to work at your own pace, so it’s perfect for beginners.

How to Use the TRX Suspension Trainer for Cable Crossovers

Step 1 Stand in front of the pull up bar, and hold the foam handles that are on either side of the bar. Make sure you have enough room on either side of you for your feet.

Step 2 Stand with your feet shoulder’s width apart, and your knees slightly bent.

Step 3 Lower your hips, keeping your back straight. When you reach the lowest point, slowly raise your arms up overhead until they are in line with your ears.

Step 4 Hold the position for one second, and then slowly lower to the starting position.

What

Is a cable crossover machine?

A cable crossover machine is a piece of exercise equipment that allows you to perform cable crossovers. Cable crossovers are a great exercise that is done with some varying stances. The exercise itself is very simple and can be done with very little, if any, fitness equipment.

To perform cable crossovers, you need to connect your pulley weight machine. You will then load the weight on the cable. Once the weight is loaded, you will select your starting stance on the machine.

Pretty much any stance that allows a pull will work just fine. You can pull from the center of your body. You can pull from the midline of your body. You can pull from one side of your body. You can even do a chicken wing where your hands are in a two handed grip on opposite arms and you pull out.

However, if you don’t have access to a cable crossover machine only a pull up bar will work (assuming you have enough jumping and swinging skills to do a one handed cable crossover).

While pullups are a great exercise, they do work your lower body to some degree. Cable crossovers are a great exercise as it keeps everything from the waist up engaged. The cable crossover is also higher intensity than a pull up. Pullups are more endurance in nature than strength.

Why

To do cable crossovers you will need a cable machine. If you are lucky you will have a cable machine in your gym or you might join a gym that has a cable machine. Alternatively you can use a resistance band which would take the place of the handles on the cable machine.

The main muscle used in cable crossovers is the deltoid muscles. These are a group of muscles all working together in the shoulder region. There are also some secondary muscles that are used. These include the pectoralis major, the pectoralis minor, the rhomboids, and the teres major.

To do a cable crossover start by standing with your back facing the cable machine. Face the cable machine at about a 45 degree angle. Next you will need to grasp the handles of the cable machine. Some machines have handles that move and others will have handles that stay in the same place. The reasoning behind this is to allow you to get the best stretch with the cable crossovers and also to get the best contraction.

Make sure that you stand straight and you don’t arch your back. To start with you should always pull your shoulders back and to do this you can start by performing some shoulder rolls releasing any tension in them. You can even do a few jumping jack exercises to make sure that you are nice and loose.

How

The cable crossover machine is a great back workout for your lats, triceps, upper and middle back and even your shoulders. However the cable machine is very expensive as well as very heavy thus making it impractical to own a cable machine at home.

Here are some of our favorite cable crossover alternative exercises that you can use to build up your back.

What Muscles do Cable Crossovers Work?

Cable Crossovers, sometimes known as Narrow Grip Bench Presses, are a compound exercise that works the chest, back, and shoulders. They also heavily involve the triceps and trapezius (the 2 muscles in your upper back).

Cables are a great alternative to bench presses when performing this exercise because of their versatility. The point where the cable makes its turn upward towards the weight stack, is the fulcrum. The weight is heaviest on the side that the cable is attached to. In contrast, the weight is lightest at the opposite end of the cable.

Moving around the fulcrum allows you to adjust the resistance on the movement to increase or decrease the difficulty. You can make this exercise more difficult by moving your arm further up towards the heavy end of the cable, and moving it further down towards the opposite end.

The exercise is performed in much the same way as a standard bench press, only in a slightly more bent-over position.

First, lay face-down on a weight bench. Lift the cable attachment up until it reaches shoulder height, or above your head if standing. With your arms straight, lower the weight down towards your chest until it is barely touching your upper-chest.

Then, press the weights up until your arms are fully extended. Repeat the exercise for your desired amount of repetitions.

What Can I do Instead of a Cable Crossover?

If you don’t have access to cable-style weight stack machines or a gym membership, options for effective chest development may seem bleak. You can’t use free weights, and you can’t use most machines, either (especially if you’re a beginner). When it comes to building a chest with cable-free training tools, you have a few choices.

Chest-Flattening Bench Presses

We’ve all heard the chest-flattening warning associated with the bench press. If you haven’t, the gist is this: The way popular bench presses are performed, leaves the chest underdeveloped and wide open to injury.