FitCi
Single-Arm Cable Crossover is an isolation exercise for the chest: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders, core. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the cable slightly above shoulder height and grab the handle with one hand
- Step forward from the stack, lean slightly forward, and put your opposite foot in front
- With a slight bend in the elbow, pull the handle in a wide arc toward your body's midline
- Once past the midline, squeeze your chest for one second
- Open back under control until you feel a stretch; finish all reps, then switch arms
Coaching tip
Keep your torso still and bring the handle past your body's midline; that's where the squeeze begins.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.