Single-Arm Cable Crossover
How to do the Single-Arm Cable Crossover
- 1
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- 2
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.
- 3
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.
- 4
Return your arm back to the starting position by pulling your hand back to the midline of the body.
- 5
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.
How to program the Single-Arm Cable Crossover
Sets and reps
As an isolation movement, the Single-Arm Cable Crossover is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Single-Arm Cable Crossover is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Single-Arm Cable Crossover work?
The Single-Arm Cable Crossover primarily targets the Chest.
What equipment do I need for the Single-Arm Cable Crossover?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Single-Arm Cable Crossover should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
