How to do a Single Arm Cable Crossover

Authored by Fitbod

About Single Arm Cable Crossover

Sets Logged
197,297
Popularity Rank
512th
Difficulty
Beginner
Chest Strength
80 mSCORE 31st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

An isolation chest exercise that allows for deep muscle stretch and contraction, focusing on unilateral development. It’s beneficial for correcting muscle imbalances and enhancing muscle symmetry. The single-arm approach increases core engagement for stability.

  1. Place the cable anchor to shoulder height and stand upright and perpendicular to the cable pole.
 Grab the handle with the inside hand so your palm is facing forward and your arm is extended.
 Pull the cable in a circular motion across your body until the handle reaches your middle chest keeping your elbow slightly bent and the handle staying at shoulder height.
 Controllably return to the starting position and repeat with the opposite side.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight