Cable Single-Arm Crossover
Isolate your chest! This exercise targets definition with controlled, single-arm cable movements. Feel the burn!
The Cable Single-Arm Crossover is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: single handle attachment or cable machine.
Required Equipment
Cable Single-Arm Crossover Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Cable Single-Arm Crossover Variations and Alternatives
How to do the Cable Single-Arm Crossover
Attach a single handle to a cable machine at a high pulley position.
Stand side-on to the machine, with your feet shoulder-width apart.
Grab the handle with the hand farthest from the machine, keeping your arm slightly bent.
Stagger your stance for stability, with the leg closest to the cable machine forward.
Engage your core and maintain an upright posture with your shoulders back and down.
Pull the cable across your body and towards the midline, contracting your chest muscles as you bring your arm across.
Slowly return the handle back to the starting position while controlling the weight and maintaining tension on the chest muscles.
Perform the desired number of repetitions before switching arms and repeating the exercise.
Ensure to keep the motion smooth and controlled throughout the set, focusing on the contraction of the chest muscles and minimizing movement in other parts of your body to keep the tension focused on the target muscle group.
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Cable Single-Arm Crossover FAQs
What muscles does the Cable Single-Arm Crossover work?
The Cable Single-Arm Crossover mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Single-Arm Crossover?
Single handle attachment or cable machine.
Is the Cable Single-Arm Crossover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Single-Arm Crossover go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Single-Arm Crossover variations and alternatives?
Similar exercises include the Double-Arm Crossover, Arm Crossover, Arm Chest & Crossover and Cable Kneeling Single-Arm Fly.
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