Single-Arm Cable Crossover

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.

Muscles worked

Role	Muscles
Primary	chest
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Dumbbell Flyes Dumbbell Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight

Harder than the Single-Arm Cable Crossover

Plyo Kettlebell Pushups expert · Kettlebell Forward Drag with Press intermediate · Other Equipment Drop Push intermediate · Other Equipment

Superset the Single-Arm Cable Crossover with

Opposing lats and traps work — alternate sets without extra rest.

Cable Incline Pushdown lats Cable Shrugs traps Rope Straight-Arm Pulldown lats Straight-Arm Pulldown lats

Common questions

What muscles does the Single-Arm Cable Crossover work?

The Single-Arm Cable Crossover primarily works the chest. Bodyweight Flyes, Cable Crossover, and Cable Iron Cross train the same muscle, across 11 equipment types.

What equipment do you need for the Single-Arm Cable Crossover?

A Cable Machine. Without a cable machine, Clock Push-Up, Decline Push-Up, and Dumbbell Flyes train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Single-Arm Cable Crossover suitable for beginners?

Yes, the Single-Arm Cable Crossover is rated beginner. Plyo Kettlebell Pushups, Forward Drag with Press, and Drop Push are the progressions from here.

Where should the Single-Arm Cable Crossover go in a workout?

Late — the Single-Arm Cable Crossover is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Cable Shrugs cuts session time without extra rest.

Similar exercises

Bodyweight Flyes EZ Curl Bar Cable Crossover Cable Machine Cable Iron Cross Cable Machine Dumbbell Flyes Dumbbell Flat Bench Cable Flyes Cable Machine Incline Cable Flye Cable Machine