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Chest · Body Weight
Arm Double Crossover
Arm Double Crossover is an intermediate compound strength exercise that works the pectorals (chest), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · pectoralis major
- Shoulders · deltoids
Secondary muscles
- Upper Back · trapezius, rhomboids
How to do Arm Double Crossover
- Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height, elbows bent and palms facing the floor.
- Bring your arms forward while keeping them bent and cross them in front of your chest twice.
- Return your arms to the starting position, extending them out to the sides.
- Continue crossing your arms in front of your chest and extending them back out to the sides in a controlled, rhythmic manner.
Form tips
- Keep your movements smooth and controlled to maximize muscle activation and prevent injury.
- Alternate which arm crosses over the other each time to ensure balanced muscle engagement.
- Maintain an upright posture and engage your core to support your back and maintain balance.
Arm Double Crossover alternatives
More pectorals exercises
Arm Double Crossover FAQ
What muscles does Arm Double Crossover work?
Arm Double Crossover mainly works the pectorals in the chest (pectoralis major and deltoids). The upper back work as secondary muscles.
What equipment do you need for Arm Double Crossover?
None. Arm Double Crossover is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Arm Double Crossover should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Arm Double Crossover good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Arm Double Crossover burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Arm Double Crossover?
Other exercises for the pectorals include Dumbbell Incline One Arm Press, Dumbbell Single Arm Floor Press, Dumbbell One Arm Floor Press and Dumbbell Decline One Arm Hammer Press.
For developers
Use Arm Double Crossover in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_HZIWID" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_HZIWID", "name": "Arm Double Crossover", "model": "male", "target": "Pectorals", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_HZIWID/mp4-720.mp4?…", "poster": "https://…/ex_HZIWID/poster.jpg?…" } }