Single-Arm Cable Crossover
Overview
How to do it
- 1
Set Up the Cable Machine
Set the pulley at shoulder height. Attach a single handle to the pulley and choose a suitable weight.
- 2
Position Yourself
Place your feet in a staggered stance for balance. Hold the handle in one hand and step a little away from the machine so the cable stays under tension.
- 3
Engage Your Core
Brace your abdominal muscles to steady your torso. Keep your shoulders down and back to preserve proper posture.
- 4
Perform the Movement
Begin with your arm out to the side at shoulder height. Bring the handle across the front of your body with control, then squeeze your chest at the top. Return slowly to the starting position while keeping tension in the cable.
- 5
Repeat
Finish the target number of repetitions, then switch to the other arm.
Form tips & common mistakes
Too much weight can compromise form and increase the risk of injury.
This reduces the effectiveness of the exercise and shifts focus away from the chest.
A weak core leads to instability and improper form.
Perform each rep slowly to maximize muscle activation.
Muscles worked
Pectoralis Major، Sternal
Pectoralis Clavicular Head، Pectoralis Minor، Rhomboids، Latissimus Dorsi، Levator Scapulae
Brachialis، Biceps Brachii، Triceps Brachii، Wrist Flexors، Rectus Abdominis، Obliques
Erector Spinae
