Single-Arm Cable Crossover.

How to do it.

1. Step 01

   Set a cable pulley to shoulder height

2. Step 02

   Grip the handle with one hand and step forward

3. Step 03

   Start with the arm out to the side, slight elbow bend

4. Step 04

   Pull the handle across the body to the midline

5. Step 05

   Squeeze the chest at the end of the arc

6. Step 06

   Return slowly to the stretched position

Pro cues.

• Keep a fixed soft elbow throughout

• Lead with the hand crossing the midline

• Brace the core to resist rotation

Questions, answered.

What is the Single-Arm Cable Crossover?

Unilateral cable fly isolating one side of the chest through a full adduction arc.

What muscles does the Single-Arm Cable Crossover work?

The Single-Arm Cable Crossover primarily works your chest. It also recruits your front delts as secondary movers.

What equipment do I need for the Single-Arm Cable Crossover?

You need a cable machine to perform the Single-Arm Cable Crossover.

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

A typical prescription for the Single-Arm Cable Crossover is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Single-Arm Cable Crossover good for beginners?

Yes. The Single-Arm Cable Crossover is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.