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Single-Arm Cable Crossover

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Chest. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Chest

How to perform Single-Arm Cable Crossover

  1. Step 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 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. Step 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. Step 4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
  5. Step 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.

Frequently asked questions

Which specific muscles does the single-arm cable crossover target?

This isolation movement primarily targets the pectoralis major. The single-arm variation allows for a greater range of motion and increased horizontal adduction compared to bilateral versions.

What is a common form mistake to avoid during this exercise?

Avoid using excessive momentum or rotating the torso to move the weight. Keep the hips and shoulders square to ensure the chest performs the work rather than the obliques or shoulders.

How should I position my arm to maximize chest engagement?

Maintain a slight, constant bend in the elbow throughout the movement to protect the joint. Focus on bringing the upper arm across the midline of the body to achieve a peak contraction.

What is an appropriate rep range for the single-arm cable crossover?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This exercise is best utilized as a finisher or accessory movement rather than a primary strength lift.

Is there a beginner-friendly alternative if the cable machine is unavailable?

A single-arm resistance band flye provides a similar tension profile and movement pattern. Beginners can also use a pec deck machine to learn the mechanics of horizontal adduction in a fixed plane.

Sample sets & reps for Single-Arm Cable Crossover

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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