One-Arm Cable Crossover
Learn how to do One-Arm Cable Crossover with proper form. Watch the 4K video, 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 70kg 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
Calories Burned Doing One-Arm Cable Crossover
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, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
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.
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.
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.
Is One-Arm Cable Crossover better than Alternating Incline Dumbbell Press?
Both One-Arm Cable Crossover and Alternating Incline Dumbbell Press target the Chest. Choose based on your available equipment and training goals.
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