Single-Arm Cable Crossover
A single arm cable exercise that isolates the chest by pulling a handle across your body toward the midline. Working one side at a time helps you feel each side working evenly.
How to do the single-arm cable crossover
- Set both pulleys to a high position and grab one handle in a single hand.
- Step forward with your arms extended, feet staggered, and your head and chest lifted.
- Keeping one arm in place, extend your working arm out to the side at roughly shoulder height.
- Pull that arm back across your body toward the midline, squeezing your chest as it crosses.
- Pause briefly once your hand reaches the center of your body.
- Return slowly to the starting position, then repeat on the other side.
Original library instructions (5 steps)
- 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.
Common mistakes
- Using your torso to help swing the arm across; keep your body still and let the chest do the work.
- Locking the elbow completely straight, which shifts strain to the joint; keep a slight bend throughout.
- Rushing the return phase; control the arm back out instead of letting the cable pull it.
- Standing too close to the pulleys, which reduces the range of motion; step out until you feel a good stretch.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps per side, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per side, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Focus on squeezing the chest at the end of the movement rather than just pulling your hand to the middle.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the single arm cable crossover good for beginners?
It works best once you already have some experience with a two arm cable crossover, since balancing on one working arm takes a bit more control.
What muscles does the single arm cable crossover work?
It targets the chest, isolating one side at a time as your arm crosses toward the middle of your body.
