When it comes to multi-use cable machines, two options come to mind: the cable crossover and the functional trainer. Whether you’re looking to train your chest, shoulders, arms or back, both machines offer a wide range of exercises. 

But what exactly sets these cable machines apart and what are the best exercises to do on each? 

What is a Cable Crossover Machine?

A Cable Crossover is a large piece of kit found in most gyms. The extra wide frame features pulley-based weight stacks at each end, connected by a long cross beam where you can find multi-grip pull up handles. 

The adjustable pulleys have multiple height positions allowing you to complete a range of low, mid and high pulley exercises. The weight stacks tend to be selectorised and pin-loaded, but more economical plate-loaded cable crossovers are also available.

Five Cable Crossover Machine Exercises

• Standing mid flye

• Standing high-to-low crossover flye

• Bent over reverse flye

• High cable biceps curl

• Supine flye (using weight bench)

What is a Functional Trainer?

A Functional Trainer is a compact and versatile cable machine. It features two adjustable side pulleys connected by a short crossbeam and a back panel or crossbar for cable attachments. The top crossbeam usually has multiple pull up grips. 

You can buy plate-loaded functional trainers, but selectorised weight stacks are the most popular option. Because the stacks are closer together, you have a wide range of exercises to choose from.

Five Functional Trainer Exercises

• Chest press

• Straight arm lat pulldown

• High rear deltoid pull

• Bayesian curl

• Overhead triceps extension

What is the Difference Between a Functional Trainer and a Cable Crossover?

Size - Cable crossovers feature a long horizontal frame, taking up more space. Functional trainers are much more compact, often less than half the width of a cable crossover.

Versatility - Functional trainers offer more exercise variety. Whilst flye and deltoid movements might be slightly better on a crossover, functional trainers can perform nearly all crossover exercises plus many more, including pressing movements and a greater variation of isolation exercises. You can perform more exercises by using the individual weight stacks on both machines.

Cost - Functional trainers are generally less expensive than cable crossover machines.

Capacity - A Cable Crossover Machine will allow two people to exercise at the same time (three if the pull up bar is being used). This makes it a great commercial gym machine.

Should You Buy a Cable Crossover Machine or a Functional Trainer?

If you're looking for variety, great functionality and a space-saving design, a functional trainer is your best option. Even if you had plenty of space but it was a choice between the two cable machines, a home gym user will get more exercises out of a functional trainer. 

Ultimately, your choice of cable machine depends on your available space, budget, number of users and specific exercise preferences. Either way, you'll be gaining an adaptable piece of equipment that will give you a full body workout. 

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Tags: Equipment > Cable Machines ; Exercise Type > Strength ; Misc > Gym Planning