Single-Arm Cable Cross-Over 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Cable Cross-Over is an effective isolation exercise primarily targeting the chest muscles, with a secondary focus on the shoulders, particularly the anterior deltoids. Performed using a cable machine, this movement involves pulling one cable handle across the body in a controlled, horizontal adduction motion that emphasizes the inner chest and helps improve muscle definition and balance between sides. Its unilateral nature allows for greater concentration on each side independently, promoting muscle symmetry and addressing strength imbalances. This exercise is excellent for developing chest shape and strength while also engaging the shoulders to assist in the pushing movement.
How to Perform
Setup the EquipmentAdjust the cable pulley to a high position on the cable machine. Attach a single handle to the pulley.
Starting PositionStand sideways to the cable machine with your feet shoulder-width apart, the foot closest to the machine slightly behind for stability. Grasp the handle with the hand farthest from the machine. Your arm should be fully extended out to the side, slightly above shoulder height, with a slight bend in the elbow.
Engage Your Core and PostureKeep your chest up, shoulders back, and core engaged. Maintain a slight forward lean at the hips to create tension on the cable and keep balance.
Perform the Cross-Over MovementPull the handle across your body in a controlled arc, moving your hand from the starting position outward and inward towards the midline of your body. Your elbow should remain slightly bent and fixed in position throughout the movement.
Squeeze the ChestAs your hand moves past the midline and across your torso, consciously contract and squeeze your chest muscles to maximize activation.
Pause BrieflyHold the contracted position for about 1-2 seconds to enhance muscle engagement.
Return to Start SlowlySlowly and with control, return your arm to the starting position, feeling the tension maintained on the chest and shoulders.
Repeat for Desired RepetitionsComplete the desired number of reps on one side before switching to the opposite arm.
BreathingExhale as you pull the cable across your body and inhale as you return to the starting position.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep a slight bend in your elbow throughout the movement to reduce joint strain.
Focus on squeezing your chest muscles as you pull the cable across your body.
Maintain controlled, slow movements to maximize muscle tension and avoid using momentum.
Keep your core engaged to stabilize your torso and prevent excessive leaning.
Avoid shrugging your shoulder; keep the shoulder down to better isolate the chest.
Use a weight that allows full range of motion without compromising form.
Ensure your wrist stays neutral to avoid unnecessary strain during the pull.
Perform the exercise unilaterally to correct muscle imbalances and improve symmetry.
How Not to Perform
Don’t lock or fully straighten your elbow — this increases joint stress and reduces chest activation.
Avoid using momentum or swinging your body to pull the cable; this shifts work away from the chest and risks injury.
Don’t shrug or raise your shoulder during the movement, as this activates traps more than chest and shoulders.
Avoid leaning excessively forward or backward—maintain a stable, balanced posture to target the chest effectively.
Don’t use excessively heavy weights that force you to sacrifice form or reduce your range of motion.
Avoid letting your wrist bend or flex; keep it neutral to prevent strain and maintain proper force direction.
Don’t rush through reps—fast, uncontrolled movements reduce muscle engagement and increase injury risk.
Avoid neglecting the core; a disengaged core reduces stability and wastes energy through unnecessary body movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
