वन-आर्म केबल क्रॉसओवर
Learn how to do वन-आर्म केबल क्रॉसओवर with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
वन-आर्म केबल क्रॉसओवर is a Cable exercise that primarily targets the छाती, with secondary activation of the कंधे, 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 वन-आर्म केबल क्रॉसओवर
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 वन-आर्म केबल क्रॉसओवर
Equipment
- Cable
Calories Burned Doing वन-आर्म केबल क्रॉसओवर
कैलोरी कैलकुलेटर
MET 3.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: वन-आर्म केबल क्रॉसओवर
- Type
- Cable exercise
- Primary muscle
- छाती
- Secondary muscles
- कंधे, Biceps
- MET value
- 3.5
- Calories (30 min, 70kg)
- ≈ 123 cal
- Video quality
- 4K with male and female demonstrations
FAQ: वन-आर्म केबल क्रॉसओवर
What muscles does वन-आर्म केबल क्रॉसओवर work?
वन-आर्म केबल क्रॉसओवर primarily targets the छाती, with secondary engagement of the कंधे, Biceps.
How do you do वन-आर्म केबल क्रॉसओवर correctly?
A unilateral chest isolation movement using a cable, ideal for focusing on inner chest engagement and improving muscle balance. 💡 Instructions : • Stand...
Is वन-आर्म केबल क्रॉसओवर good for beginners?
वन-आर्म केबल क्रॉसओवर has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for वन-आर्म केबल क्रॉसओवर?
वन-आर्म केबल क्रॉसओवर requires: Cable.
What are the benefits of वन-आर्म केबल क्रॉसओवर?
वन-आर्म केबल क्रॉसओवर strengthens the छाती, engages the कंधे and Biceps.
What exercises are similar to वन-आर्म केबल क्रॉसओवर?
Similar exercises to वन-आर्म केबल क्रॉसओवर include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस.
Is वन-आर्म केबल क्रॉसओवर better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both वन-आर्म केबल क्रॉसओवर and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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वन-आर्म केबल क्रॉसओवर को अपने प्रोग्राम में जोड़ें
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