Chest exercise
Single Arm Cable Crossover Fly
Single-arm cable fly to work each side of the chest separately.
- Primary muscleChest
- Also worksFront delts
- EquipmentCable machine
- TypeIsolation
- LevelBeginner
- Chest
- Front delts
- Cable machine
How to do the Single Arm Cable Crossover Fly
4 steps, in the order you do them.
- Stand sideways to the cable at shoulder height and grab the handle with your nearest hand.
- Take a step forward into a split stance.
- Sweep your hand in an arc until it crosses the midline of your body.
- Return with control. Finish your reps and switch sides.
Muscles worked
Common Single Arm Cable Crossover Fly mistakes
What goes wrong most often when you do the Single Arm Cable Crossover Fly, and how to fix it.
Your torso rotates inward to reach farther with your hand.
Keep your chest facing forward and cross only as far as you can without rotating your trunk.
You stand so close to the cable that there's no tension with your arm open.
Step away from the machine until the cable is already pulling with your arm open at shoulder height.
Your hand drops toward your hip instead of crossing at chest height.
Sweep your hand in an arc to the opposite shoulder, at chest height.
Alternatives to the Single Arm Cable Crossover Fly
They work the chest with other equipment, including options for training at home.
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Frequently asked questions
What muscles does the Single Arm Cable Crossover Fly work?
The Single Arm Cable Crossover Fly works mainly the chest. It also works the front delts.