How to do a Single Arm Low Cable Crossover Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Low Cable Crossover Fly
Instructions for Proper Form
This 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.
- Position your body to the side and slightly in front of the cable. Stand with your feet roughly shoulder-width apart and grasp the handle with one hand.
- Engage your chest to push the handle up and across the front of your body.
- Tense your chest and hold this position for a moment at the top of the movement.
- Slowly allow the cables to return to the starting position while maintaining tension in your chest.
- Switch sides and repeat.
- Maintain good posture by keeping your core engaged and back straight. Do not allow your body to rotate in order to pull the cable.
- You should feel the tension in your chest.
Weight & 1 Rep Max Calculator
Average Single Arm Low Cable Crossover Fly standards by male, female, weight, age and height
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.
- beginner8reps12.5lbs1 Rep Max15lbs
- intermediate8reps15lbs20lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Single Arm Low Cable Crossover Fly
1. Low Cable Chest Fly
86.8 mSCORESWAPPED 784 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
2. Cable Crossover Fly
97.3 mSCORESWAPPED 672 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.
3. Machine Fly
98.2 mSCORESWAPPED 516 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.
4. Dumbbell Fly
98.3 mSCORESWAPPED 255 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. Mid Cable Crossover Fly
67.3 mSCORESWAPPED 195 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.
6. Machine Bench Press
93.5 mSCORESWAPPED 169 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.
7. Single Arm Cable Crossover
35 mSCORESWAPPED 168 TIMESAn 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.
8. Dumbbell Incline Bench Press
99 mSCORESWAPPED 138 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
9. Dumbbell Squeeze Press
91.1 mSCORESWAPPED 131 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.
10. Single Arm Cable Press
90.3 mSCORESWAPPED 117 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.