Chest · Bodyweight
Arm Double Crossover
How to do the arm double 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 feet shoulder width apart and your arms extended out to your sides. Swing both arms forward and across your chest so they cross over each other, then swing them back open to the sides. Keep a steady rhythm, alternating which arm crosses on top each rep to keep the chest and shoulders working.
- 1Feel your chest squeeze as your arms cross in front
- 2Keep a tall posture and engaged core throughout
- 3Open the arms wide on the backswing for a stretch across the chest
Common mistakes
- Do not hunch your shoulders up as you swing
- Avoid letting your arms drop low; keep them at chest height
- Do not rush so much that your form gets sloppy
Muscles worked
The arm double crossover mainly works the mid chest, with the front delts, upper chest, side delts, and internal rotators assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Side DeltsSupport
- Internal RotatorsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the arm double 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.