How to do a Single Arm Cable Crossover
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Cable Crossover
Instructions for Proper Form
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.
- 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.
Weight & 1 Rep Max Calculator
Average Single Arm Cable Crossover standards by male, female, weight, age and height
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- beginner8reps20lbs1 Rep Max25lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Single Arm Cable Crossover
1. Cable Crossover Fly
97.3 mSCORESWAPPED 413 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
2. Machine Fly
98.2 mSCORESWAPPED 348 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
3. Single Arm Low Cable Crossover Fly
42 mSCORESWAPPED 248 TIMESThis unilateral isolation exercise targets the chest, focusing on the lower pectoral muscles with a single arm to correct imbalances and enhance muscular symmetry. The low cable crossover fly allows for a deep stretch and concentrated contraction, maximizing muscle development and strength on each side individually. It's particularly effective for those focusing on detailed chest sculpting and improved muscle coordination.
4. Dumbbell Fly
98.3 mSCORESWAPPED 178 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
5. Low Cable Chest Fly
86.8 mSCORESWAPPED 149 TIMESLow Cable Chest Fly is an isolation exercise that primarily targets the chest. By using a low pulley setup, you emphasize the lower part of the chest more than other Fly variations. The cables provide consistent tension throughout the movement, and allow for greater control over the angle of resistance, enhancing muscle activation.
- Intermediate
- Chest
- Cable Crossover
6. Single Arm Cable Press
90.3 mSCORESWAPPED 140 TIMESSingle Arm Cable Press is a compound movement that targets your chest, shoulders, and triceps. You’ll be isolating each side of the chest, which forces you to address any strength imbalances between sides. The movement itself closely resembles throwing a punch, and is a great way to build functional strength, especially for combat sports.
7. Machine Bench Press
93.5 mSCORESWAPPED 124 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
8. Dumbbell Bench Press
99.7 mSCORESWAPPED 84 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
9. Mid Cable Crossover Fly
67.3 mSCORESWAPPED 83 TIMESMid Cable Crossover Fly is designed for targeting the mid-chest region, effectively bridging the gap between the upper and lower chest exercises. It utilizes the cable machine for constant tension across the pecs, enhancing the stimulation of muscle fibers for balanced chest development. This variation is optimal for achieving a full, rounded chest appearance, ensuring even development across the entire pectoral area.
10. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 78 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.