Single-Arm Cable Crossover
A cable crossover worked one arm at a time while the other hand holds at the midline, letting you focus on each side of the chest and even out imbalances.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Pectoralis Minor
- Sets
- 3
- Reps
- 10–12 per arm
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set both pulleys high, take a handle in each hand and step forward into a staggered stance with a slight lean, hands together in front of the chest.
Hold one hand steady at the midline.
Let the working arm open out to the side in an arc, elbow soft, until it reaches about shoulder level.
Squeeze the chest to sweep that hand back to meet the other.
Pause, then repeat with the other arm, alternating for the set.
Breathing: Inhale as the arm opens, exhale as you bring it back in.
Coaching tips
Still hand stays put
Fixed elbow bend
Squeeze across the chest
Common mistakes
Twisting the torso to move the weight
Letting the resting arm drift
Bending the elbow into a press
Safety notes
Use a load you can control at the stretch without the shoulder rolling forward.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.