Chest
Single-Arm Cable Crossover
A one-arm cable fly that sweeps the hand across your body to isolate the chest.
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min
Estimate range 13–21 kcal (±25 %)
Muscle mass worked6 %
Effort during a set4.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set a cable pulley high, with a single handle attached.
- 2Stand sideways to the stack in a staggered stance and take the handle with your outside hand.
- 3Lean forward slightly and keep your elbow softly bent.
How to perform
- 1Sweep your hand down and across your body in a wide arc until it reaches the middle of your chest.
- 2Squeeze your chest for a moment as your hand passes the midline.
- 3Return slowly along the same arc until you feel a chest stretch.
- 4Complete all repetitions, then switch sides.
