maratoolSingle-Arm Cable Crossover
How to do the single-arm cable crossover
- Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- 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.
- 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.
- Return your arm back to the starting position by pulling your hand back to the midline of the body.
- 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
The prime mover is the pectoralis major, which drives the upper arm forward and across the body.
Every exercise for:Chest
How this movement works
One joint moves, and it moves the load away from the body. With nothing recruited to assist, the target muscle reaches its own limit rather than the limit of the weakest link in a chain — which makes this useful for adding volume after the heavy compound work, not for opening a session.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A cable holds tension for the whole range, including the point where a free weight would go slack. Moving the pulley changes the angle the resistance arrives from without changing the movement.
Every exercise using:Cable
These train the chest too, using equipment this one does not:
- Single-Arm Push-Upbody only
- Smith Machine Bench Pressbench + smith machine + machine
- Smith Machine Decline Pressmachine
- Smith Machine Incline Bench Presssmith machine + bench + machine
- Wide Grip Decline Bench Pressbarbell + bench
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 105 chest exercises in this database, 63 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.