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Horizontal Push Cable Intermediate Unilateral Video

How to do the Single-Arm Cable Crossover

Primary: Chest.

The single-arm cable crossover is a strength exercise that primarily targets the chest muscles. This exercise involves using a cable machine to perform a crossover motion with one arm at a time, allowing for a greater range of motion and improved muscle activation. This unilateral exercise helps in balancing muscle strength and size between the left and right sides of the body. Intermediate-level lifters often use it to isolate and enhance specific muscle groups.

Demo video: Single-Arm Cable Crossover · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set the pulley on a cable machine to the highest position.

  2. 2

    Attach a single handle to the pulley and stand to one side, holding the handle with the arm farthest from the machine.

  3. 3

    Step away from the machine until there is tension on the cable.

  4. 4

    With a slight bend in your elbow, pull the handle across your body to the opposite hip.

  5. 5

    Slowly return to the starting position, keeping control of the weight throughout the movement.

  6. 6

    Complete the desired number of repetitions, then switch arms.

Coaching cues

  • Maintain a slight bend in the elbow to reduce strain on the joint.
  • Ensure a slow and controlled motion to maximize muscle activation.
  • Exhale as you pull the handle across your body and inhale as you return to the starting position.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Single-Arm Cable Crossover alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Chest FlyCable · beginner Bent Over One Arm Cable Chest PressCable · intermediate Cable Chest Fly (Low to High)Cable · intermediate Cable Cross OverCable · intermediate High to Low Cable FlyCable · intermediate Incline Cable Chest PressCable · intermediate

Frequently asked questions

What muscles does the Single-Arm Cable Crossover work?

Primary: Chest.

How many sets and reps of Single-Arm Cable Crossover should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Single-Arm Cable Crossover?

Same movement pattern, different equipment: Cable Chest Fly, Bent Over One Arm Cable Chest Press, Cable Chest Fly (Low to High), Cable Cross Over, High to Low Cable Fly, Incline Cable Chest Press.

Is the Single-Arm Cable Crossover good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.