One-Arm Cable Crossover
Learn how to do One-Arm Cable Crossover with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
One-Arm Cable Crossover is a Cable exercise that primarily targets the Chest, with secondary activation of the Shoulders, Biceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 123 calories in a 30-minute session.
How to Do One-Arm Cable Crossover
A unilateral chest isolation movement using a cable, ideal for focusing on inner chest engagement and improving muscle balance.
💡 Instructions:
• Stand sideways to the cable machine, feet staggered.
• Grab the handle with one hand and bring it across your body, keeping a slight bend in the elbow.
• Keep your chest tall and your opposite hand on your torso or hip.
• Bring the handle in front of your chest in a controlled arc.
• Slowly return to the start without letting tension drop.
⚠️ Common mistakes:
• Overextending the arm behind the body
• Rotating the torso to assist the movement
• Losing tension at the top of the movement
• Using momentum instead of control
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Start Free TrialMuscles Worked by One-Arm Cable Crossover
Equipment
- Cable
Calorie Calculator
MET 3.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One-Arm Cable Crossover
- Type
- Cable exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Biceps
- MET value
- 3.5
- Calories (30 min, 70 kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
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FAQ: One-Arm Cable Crossover
What muscles does One-Arm Cable Crossover work?
One-Arm Cable Crossover primarily targets the Chest, with secondary engagement of the Shoulders, Biceps.
How do you do One-Arm Cable Crossover correctly?
A unilateral chest isolation movement using a cable, ideal for focusing on inner chest engagement and improving muscle balance. 💡 Instructions : • Stand...
Is One-Arm Cable Crossover good for beginners?
One-Arm Cable Crossover has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for One-Arm Cable Crossover?
One-Arm Cable Crossover requires: Cable.
What are the benefits of One-Arm Cable Crossover?
One-Arm Cable Crossover strengthens the Chest, engages the Shoulders and Biceps, builds functional strength using Cable. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to One-Arm Cable Crossover?
Similar exercises to One-Arm Cable Crossover include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is One-Arm Cable Crossover better than Alternating Incline Dumbbell Press?
Both One-Arm Cable Crossover and Alternating Incline Dumbbell Press target the Chest. One-Arm Cable Crossover uses Cable, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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