Single-Arm Incline 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 Incline Cable Cross-Over is an isolation chest exercise performed on a cable machine that emphasizes the upper portion of the pectoral muscles while also engaging the front deltoids for stability and assistance. Done with the pulley set slightly below shoulder height and the bench positioned on an incline, this movement allows for a controlled, sweeping arc across the body, creating constant tension on the chest throughout the range of motion. By working one arm at a time, it not only helps correct muscle imbalances but also enhances focus on the mind–muscle connection. The incline angle shifts the emphasis toward the upper chest, while the cable resistance ensures smooth, consistent load, making it an effective choice for sculpting and defining the chest and shoulders.
How to Perform
Set up the equipment. Place an adjustable incline bench between the cable towers and set the bench to about 30° (30–45° max) — 30° is usually best for upper-chest emphasis without shoulder impingement. Fit a single D-handle to the low pulley (near the floor) on the side you want to pull from (attaching to the opposite low pulley will give a more diagonal cross-over path across your body).
Position the bench. Slide the bench forward/back until, when you lie back, the pulley sits roughly in line with your working shoulder (the cable should run diagonally from low outside toward your upper chest). Make sure there’s enough space for the handle to move in its full arc without hitting the bench or frame.
Sit and prepare. Sit on the bench, plant your feet flat and stable on the floor, then lie back so your head, upper back and shoulders are supported. Keep feet shoulder-width and press them into the floor to stabilize the torso.
Grip and start position. Reach out and grab the handle with a neutral grip (palm facing in). Extend the working arm out to the side so the cable is taut; maintain a small, constant bend in the elbow (~10–20°) (this keeps tension off the elbow and on the shoulder/pec). Your hand should start slightly lower than shoulder level because the pulley is low.
Set your posture & scapula. Retract and slightly depress the working shoulder blade (pinch the shoulder blades back gently), stick your chest up so the sternum faces the ceiling, keep a neutral spine and chin tucked — avoid letting the shoulders roll forward. This stabilizes the shoulder joint and maximizes pec involvement.
The concentric (pull) phase — the actual “cross-over.” Exhale and pull the handle in a slow, controlled diagonal arc upward and across your body toward the area just above the mid-sternum / upper chest or toward the opposite clavicle region. Lead with the elbow (not the hand) so the movement is generated at the shoulder joint; think “bring my elbow across and slightly up.” Keep the torso still — do not twist or heave with your hips.
Peak contraction. When the handle reaches in front of your upper chest (a comfortable stopping point), pause 0.5–1 second, consciously squeeze the pectoral fibers and feel the shoulder (anterior deltoid) assisting but not taking over.
The eccentric (return) phase. Inhale and slowly (2–4 seconds) let the handle travel back along the same arc to the start position while maintaining control and tension — don’t let the cable yank you back. Keep the elbow bend constant.
Tempo, reps & sets. For muscle control and hypertrophy: use a tempo of about 1–2s concentric / 0.5s pause / 2–4s eccentric, perform 8–15 reps per side for 2–4 sets. Choose a weight that allows perfect form for the full set.
Breathing & focus cues. Exhale on the effort (when you pull), inhale returning. Use a mind–muscle cue like “squeeze my upper chest” or “lead with the elbow” to keep tension on the pecs rather than the arms.
★ 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, constant bend in your elbow throughout the movement to maintain chest tension and protect the joint.
Retract and depress your shoulder blade before starting to stabilize the shoulder and maximize pec activation.
Focus on moving the arm in a controlled arc driven by the shoulder joint, not by bending and extending the elbow.
Use a slow eccentric phase (return) to increase time under tension and muscle engagement.
Avoid twisting your torso — keep your core braced and body stable to isolate the chest.
Stop the handle at midline or just past it to get a strong contraction without overstressing the shoulder.
Select a weight that allows you to maintain perfect form through the full range without jerking or shrugging.
Visualize bringing your upper arm across your body to squeeze the upper chest, rather than simply moving your hand.
How Not to Perform
Do NOT lock your elbow — this stresses the joint and shifts tension off the chest.
Do NOT let your shoulder roll forward during the movement, as it reduces chest engagement and can irritate the joint.
Do NOT twist or rotate your torso to move the weight — keep your body stable so the chest does the work.
Do NOT use excessive weight that forces you to jerk, shrug, or shorten the range of motion.
Do NOT pull with your biceps or forearms — focus on moving from the shoulder joint with the chest driving the action.
Do NOT let the cable snap back on the return — control the eccentric phase to protect joints and maintain tension.
Do NOT cross your arm too far past your midline — overstretching the shoulder can cause impingement or strain.
Do NOT arch your lower back excessively to move the handle — keep your core braced and spine neutral.
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.
