Single-Arm Cable Crossover

Also called one-arm cable fly, single-arm cable fly and one arm crossover.

Works

Chest

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.

1. Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
2. Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
3. Return your arm back to the starting position by pulling your hand back to the midline of the body.
4. Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

Cues

• Staggered stance, slight forward lean.
• Soft elbow, fixed the whole rep.
• Sweep across past the midline.
• Take 3 seconds back.

Common mistakes

• Bending the elbow into a press.
• Rotating the torso to finish.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Swap for