Single-Arm Cable Crossover

Single-Arm Cable Crossover is a strength - isometric chest support in the opposite arm exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
Exercise type: Strength - isometric chest support in the opposite arm

Exercise technique

Pulleys
Set both high pulleys to equal, light loads.
Position
Take the handles and step in front of the towers with one foot forward.
Start
Bring your hands together in front of your chest with your elbows slightly bent.
Fixed arm
Hold one hand still at the midline.
Open
Open the other arm sideways under control within shoulder comfort.
Close
Use your chest muscles to bring the working hand back to the midline.
Switch
Once both hands are balanced, open and close the other arm.

Key technique points

Maintain the fixed hand's position.
Do not rotate your pelvis toward the working arm.
Keep the same elbow angle.
Do not open your shoulders excessively backward.
Use balanced front-and-rear foot support.
Exhale as you close.

Common mistakes

Releasing the fixed arm

Do not lose midline support while the other arm works.

Rotating the torso

Do not enlarge the unilateral closing motion with chest rotation.

Bending the elbows

Do not turn the fly into a one-arm press.

Forcing the shoulder backward

Do not exceed a comfortable chest stretch as the arm opens.

Hands colliding

Do not bring the handles together hard at the midline.

Being pulled by the cable

Do not release shoulder loading without braking the opening motion.

Frequently asked questions