Single-Arm Cable Crossover

What it is

This isolation exercise targets your chest muscles, specifically focusing on a powerful push movement. Using a cable machine, you perform a controlled, single-arm movement across your body. It helps build strength and definition in your pectoral muscles. You'll work each side independently for balanced development.

Technique tips

• Step forward with a staggered stance, leaning slightly into the machine.
• Maintain a slight bend in your elbow throughout the entire movement.
• Allow your arm to extend out until perpendicular to your body.
• Contract your chest as you bring the handle to your midline.
• Control the eccentric phase as you slowly return to the start.
• Exhale as you push the handle across, inhale on the return.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.