Single-Arm Cable Crossover
Single-Arm Cable Crossover is a beginner-level isolation in the strength category that primarily works the chest. It is performed with cable.
How to do it
- 1Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- 2Step 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.
- 3Keeping 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.
- 4Return your arm back to the starting position by pulling your hand back to the midline of the body.
- 5Hold 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.