The Single-Arm Cable Crossover is an effective isolation exercise that targets the chest muscles, specifically the pectoralis major. By working one arm at a time, it enhances muscle symmetry, core stability, and coordination. This exercise is perfect for sculpting your chest and correcting muscle imbalances while adding variety to your upper-body workout routine.
Single-Arm Cable Crossover Video
How to Perform Single-Arm Cable Crossover
Single-Arm Cable Crossover Images
Step-by-Step Instructions:
- Set the Cable Machine: Position the cable at shoulder height and attach a single handle.
- Select Your Weight: Choose an appropriate resistance level to maintain control throughout the exercise.
- Get Into Position: Stand with your feet shoulder-width apart, stagger your stance, and hold the handle with one hand.
- Engage Your Core: Tighten your abs to stabilize your torso and prevent rotation.
- Perform the Crossover: Pull the handle across your body in a controlled arc, keeping a slight bend in your elbow.
- Hold the Contraction: Pause briefly when your hand reaches the centerline of your body.
- Return to Start: Slowly return to the starting position to complete one repetition.
- Switch Sides: After completing the set, repeat the same steps with the opposite arm.
Single-Arm Cable Crossover Benefits
- Targets Chest Muscles: Isolates the pectoralis major for improved chest definition.
- Improves Symmetry: Corrects muscle imbalances by working each side independently.
- Enhances Core Stability: Engages your core to maintain balance and control.
- Increases Range of Motion: Provides a greater stretch and contraction compared to barbell exercises.
- Versatile and Adjustable: Easily modified for beginners or advanced lifters by adjusting the weight and stance.
Single-Arm Cable Crossover Muscles Worked
Targeted Muscles
The Single-Arm Cable Crossover primarily targets the pectoralis major (chest muscles). Secondary muscles engaged include the anterior deltoids, triceps, and stabilizing core muscles.
