Cable Bent Over Single Arm Crossover (female)

Cable Bent Over Single Arm Crossover demonstration gif

Instructions:

  • 1Stand next to the cable machine, handle attached at chest height
  • 2Grasp the handle with the hand closest to the machine, palm facing down
  • 3Keeping a slight bend in your elbow, pull the cable across your body to the opposite hip
  • 4Slowly reverse the movement, controlling the weight as it returns to the start position
  • 5Repeat for the desired number of reps before switching to the other side

Tips:

  • Keep your core braced throughout the movement
  • Avoid twisting your trunk – movement should be in your arm only
  • Control the weight during both the lifting and lowering phases
  • Try to keep a steady breathing pattern

Cable Bent Over Single Arm Crossover: Perfect Your Chest Workout

The Cable Bent Over Single Arm Crossover is an excellent exercise for targeting the chest, engaging multiple muscle groups to enhance strength and definition. Though commonly performed with a cable machine, this exercise can be integrated into various workout routines to maximize effectiveness and promote muscle growth.

Execution Instructions

To perform the Cable Bent Over Single Arm Crossover:

  1. Begin by adjusting the cable pulley to a high position.
  2. Stand with your feet shoulder-width apart and bend at the hips, allowing your torso to lean forward at about a 45-degree angle.
  3. Grasp the handle with one hand and pull down while crossing your arm in front of your body.
  4. Focus on squeezing your chest at the peak of the movement before slowly returning to the starting position.
  5. Complete the desired repetitions before switching to the opposite arm.

Tips for Optimal Performance

  • Maintain a strong core throughout the exercise to support your back.
  • Control the movement with a slow and steady pace to ensure maximum tension on the chest muscles.
  • Adjust the weight according to your fitness level, ensuring you can perform the exercise with proper form.
  • Incorporate this exercise into your upper body routine to enhance overall pectoral strength.

Benefits of Cable Bent Over Single Arm Crossover

This exercise not only isolates the chest but also engages stabilizing muscles, supporting improved functional strength and balance. It’s an ideal addition for anyone looking to achieve a more sculpted upper body.

Remember to listen to your body and incorporate rest days to promote recovery. Happy training!

Cable Bent Over Single Arm Crossover Muscles Worked

Arms

Back

Core

Legs