Cable Single Arm Crossover

Muscles worked

Setup

1. Set the cable pulley to shoulder height and attach a single D-handle.
2. Stand sideways to the cable machine and grab the handle with your outside hand using a neutral grip.
3. Take a small step away from the machine to create tension, and use your inside hand to hold the machine frame or a pull-up bar for stability.
4. Position your feet in a staggered stance with your chest up and shoulders retracted.

How to do it

1. With a slight bend in your elbow, pull the handle across your body toward your midline, exhaling as you contract the chest.
2. Continue the movement until your hand crosses the center of your chest to achieve a peak contraction.
3. Inhale as you slowly return the handle to the starting position, maintaining a slight bend in the elbow and constant tension on the muscle.
4. Maintain a controlled 2-1-2 tempo, focusing on the stretch at the end of the eccentric phase.

Form checklist

• Keep your torso stationary; avoid rotating your hips or shoulders to swing the weight.
• Maintain a consistent, slight bend in the elbow throughout the entire range of motion.
• Ensure your shoulder stays pinned back and down, rather than rounding forward at the end of the movement.
• Keep your wrist firm and neutral to avoid unnecessary forearm strain.

Pro tips

• Focus on bringing your bicep toward your sternum rather than just moving your hand to maximize pectoral shortening.
• Pause for one second at the point of maximum contraction across the midline to enhance the mind-muscle connection.

Make it harder

• Implement a 4-second eccentric (lowering) phase to increase time under tension.
• Perform the exercise without holding onto the machine for stability to increase the demand on your core and obliques.

Frequently asked

What muscles does the cable single arm crossover work?

The cable single arm crossover primarily targets the pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm crossover?

The cable single arm crossover uses cable.

Is the cable single arm crossover good for beginners?

The cable single arm crossover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternating Hamstring Curl With PunchesIntermediate · hamstrings, pectorals, and quadriceps
• Archer Push-UpAdvanced · pectorals