Single-Arm Cable Crossover
The Single-Arm Cable Crossover isolates the Chest through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Single-Arm Cable Crossover
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Single-Arm Cable Crossover work?
The Single-Arm Cable Crossover primarily targets the Chest. It's an effective isolation exercise for building chest strength.
Is the Single-Arm Cable Crossover good for beginners?
Yes, the Single-Arm Cable Crossover is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Single-Arm Cable Crossover?
You need cable to perform the Single-Arm Cable Crossover. Most commercial gyms will have this available.
Track Your Progress
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