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Single-Arm Cable Crossover

A beginner strength exercise for the chest, done with a cable.

Single-Arm Cable Crossover: starting positionSingle-Arm Cable Crossover: finishing position
Main muscles
Chest
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

How to do the 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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Arm Cable Crossover

Questions

What muscles does the Single-Arm Cable Crossover work?

Mainly the chest.

Is the Single-Arm Cable Crossover good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single-Arm Cable Crossover?

Good alternatives that train the chest: Cable Crossover, Cable Iron Cross, Low Cable Crossover or Cable Chest Press.

How many sets and reps of the Single-Arm Cable Crossover should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).