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 Isometric Chest Squeeze, Isometric Chest Squeezes and the Incline Push-up (On Box).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Single-arm Cable Crossover

Single-arm Cable Crossover
Primary muscle
Pectorals
Equipment
Cable
Difficulty
Intermediate
Type
Isolation
How to perform Single-arm Cable Crossover
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Isometric Chest SqueezePlay demonstration

    1. Isometric Chest Squeeze

    74% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Single-arm Cable Crossover
  2. Isometric Chest Squeezes

    2. Isometric Chest Squeezes

    63% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
    2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
    3. Hold for the recommended number of seconds.
    4. Now release the tension slowly.
    5. Rest for the recommended amount of time and repeat.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Single-arm Cable Crossover
  3. Incline Push-up (On Box)Play demonstration

    3. Incline Push-up (On Box)

    63% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Single-arm Cable Crossover
  4. Korean DipsPlay demonstration

    4. Korean Dips

    62% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Single-arm Cable Crossover
    • Balance: harder to stay steady on than the Single-arm Cable Crossover
  5. Modified Hindu Push-upPlay demonstration

    5. Modified Hindu Push-up

    61% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Single-arm Cable Crossover
    • Balance: harder to stay steady on than the Single-arm Cable Crossover
  6. Push-up (Wall)Play demonstration

    6. Push-up (Wall)

    59% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Single-arm Cable Crossover
  7. Isometric WipersPlay demonstration

    7. Isometric Wipers

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying flat on your back on a mat or bench.
    2. Extend your arms straight out to the sides, perpendicular to your body.
    3. Engage your core and lift both legs off the ground, keeping them together and straight.
    4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
    5. Pause for a moment, then use your core to lift your legs back to the starting position.
    6. Repeat the movement, this time lowering your legs to the opposite side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  8. Single-arm Push-up

    8. Single-arm Push-up

    56% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
  9. Archer Push UpPlay demonstration

    9. Archer Push Up

    56% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing
    • Balance: harder to stay steady on than the Single-arm Cable Crossover
  10. Chest Dip (On Dip-pull-up Cage)Play demonstration

    10. Chest Dip (On Dip-pull-up Cage)

    56% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Single-arm Cable Crossover
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than 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.

What is the best bodyweight alternative to Single-arm Cable Crossover?

Archer push-ups are the best progressive bodyweight alternative because they emphasize unilateral horizontal adduction and chest loading. Perform them with a controlled arc, keep the elbow slightly bent, and shift weight deliberately to the working side to maximally recruit the pectorals.

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