How to Do Single-Arm Cable Crossover
Start and end of one clean rep of Single-Arm Cable Crossover.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | — |
| Equipment | Cable |
| Category | Strength |
How to perform Single-Arm Cable Crossover
- 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.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Keep tension on the cable through the whole range — pause before the stack touches down instead of letting it crash.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Letting the stack yank the working muscle back at the end of each rep.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Single-Arm Cable Crossover work?
Single-Arm Cable Crossover is a focused movement that primarily works the chest.
What equipment do I need for Single-Arm Cable Crossover?
Single-Arm Cable Crossover needs a cable station with the right handle attachment.
How many sets and reps should I do for Single-Arm Cable Crossover?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Train Single-Arm Cable Crossover with a coach in your pocket
Gimmy is your AI gym buddy — it programs Single-Arm Cable Crossover into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access