Single arm low cable cross overs

Stability & Strength

This is an instructional video to correctly demonstrate Single arm low cable cross overs

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Upper Pecs
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Stand sideways on to a low cable attachment
Take hold of the handle on the side closest to the cable handle and start with it by your side and slightly outwards
Keeping your elbow straight with your palm facing forwards.
Next pull the arm up and across the chest in a diagonal motion as far as it can go across the midline.
Once you can’t go any further then slowly return back to the start position
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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