Chest · Bodyweight
Arm Crossover
How to do the arm crossover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall with your arms extended out to the sides at shoulder height. Sweep both arms forward and cross them in front of your chest, one over the other, then open them back out wide. Alternate which arm crosses on top each rep at a steady pace.
- 1Feel your chest squeeze as your arms cross in front of your body
- 2Keep your arms at shoulder height and your torso tall
- 3Open the arms wide each rep to feel a stretch across the chest
Common mistakes
- Don't shrug your shoulders up as you cross the arms
- Avoid hunching forward; keep your chest open and spine tall
- Don't rely on momentum; control the cross and the opening
Muscles worked
The arm crossover mainly works the mid chest, with the front delts and upper chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the arm crossover for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.