Chest / Beginner / Isolation (single joint)

Single-Arm Cable Crossover

A cable isolation exercise for the chest.

At a glance

Primary

Chest

Equipment

Cable station

Movement pattern

Fly / hug

Level

Beginner

Type

Chest, Isolation (single joint), One side at a time

How to do it

1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
2. 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.
3. 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.
4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
5. 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.

Common mistakes

• ✗ Letting the cables pull the arms far behind the body.

  Why it hurts: The shoulder is dragged into end-range extension, straining the front of the joint.

  ✓ Instead: Start with the hands in line with the chest and keep the shoulder blades back.

• ✗ Rounding forward and pressing the handles together.

  Why it hurts: The shoulders roll in and the chest stops working.

  ✓ Instead: Stand tall, lead with the hands in an arc and keep the chest proud.

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