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Cable Single Arm Crossover

Step by step instructions, muscle activation and variants for the Cable Single Arm Crossover.

MediumMiddle chestLower chest

About this exercise

The cable single arm crossover is a unilateral chest isolation exercise performed on a cable crossover machine. Pulling the cable handle across the body targets the pectoral muscles — especially the middle and lower chest — while the single-arm setup corrects strength imbalances between sides.

How to Perform

  • Set the cable pulley to a high position and attach a single D-handle
  • Stand in the centre of the cable crossover machine, facing away from the cable stack, and grasp the handle with one hand
  • Step forward slightly with the opposite foot to brace yourself and create a stable stance
  • Extend your arm out and slightly upward to feel a stretch across the chest
  • With a slight elbow bend, sweep the handle down and across your body toward your opposite hip in a smooth arc
  • Squeeze the chest at the bottom of the movement before slowly returning to the start position under control
  • Complete all reps on one side before switching arms

Muscle Activation

Primary
Middle chestLower chest
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Cable Single Arm Crossover

The Cable Single Arm Crossover is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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