10 Best Single-arm Cable Crossover Alternatives for No-Cable Workouts

The Single-arm Cable Crossover is done standing with a cable machine. Ranked closest by our scoring: the Cable One Arm Lateral Bent-over, the Cable Middle Fly and the Cable Cross-over Variation.

Single-arm Cable Crossover

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Single-arm Cable Crossover

The steps for the Single-arm Cable Crossover itself, so you can judge how close each substitute below really is.

Pectorals · Cable · Intermediate · Isolation

  1. Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
  2. 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.
  3. 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.
  4. Return your arm back to the starting position by pulling your hand back to the midline of the body.
  5. 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.

The 10 Best Single-arm Cable Crossover Alternatives

10 substitutes, ranked by how closely each one matches the Single-arm Cable Crossover on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable One Arm Lateral Bent-overPlay demonstration

    1. Cable One Arm Lateral Bent-over

    96% match

    Pectorals · Intermediate · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Cable
    How to perform it
    1. Stand with your feet shoulder-width apart, facing a cable machine.
    2. Grasp the handle with one hand and step back to create tension on the cable.
    3. Bend forward at the waist, keeping your back straight and your core engaged.
    4. Extend your arm out to the side, parallel to the ground, with a slight bend in your elbow.
    5. Slowly bring your arm back to the starting position, maintaining control throughout the movement.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: a cable, the same as the Single-arm Cable Crossover
    • Body position: standing, the same as the Single-arm Cable Crossover
    • Balance: harder to stay steady on than the Single-arm Cable Crossover
  4. Cable Crossover

    4. Cable Crossover

    92% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Cable
    How to perform it
    1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
    2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
    3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
    4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
    5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as the Single-arm Cable Crossover
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: a cable, the same as the Single-arm Cable Crossover
    • Body position: standing, the same as the Single-arm Cable Crossover

Single-arm Cable Crossover FAQ

What muscles does Single-arm Cable Crossover work?

The single-arm cable crossover primarily targets the pectoralis major (both sternal and clavicular fibers) via horizontal adduction. It also recruits the anterior deltoid for shoulder flexion and the serratus anterior and scapular stabilizers to control the shoulder blade during the arc.

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