VARIATIONS
Single-Arm Cable Crossover
One arm pulls a high cable down and across toward the hip.
This isolation exercise targets the pectoral muscles using a unilateral pushing motion to correct strength imbalances. The constant cable tension maintains resistance throughout the entire range of motion.
HOW TO DO IT
- Set the pulley to the highest position and grab one handle.
- Stand with feet staggered and lean your torso slightly forward.
- Extend your working arm out to the side with a soft elbow bend.
- Pull the handle down and across your body toward your hip.
- Squeeze your chest hard at the point of maximum contraction.
- Control the return path until your arm is fully extended again.
COMMON MISTAKES
- Using momentum by jerking the torso instead of isolating the chest.
- Locking the elbow joint completely at the start position.
- Allowing the working shoulder to shrug up toward the ear.
- Cutting the range of motion short before full extension.
TIPS
- Keep your shoulder blade depressed and retracted throughout the set.
- Drive through your front foot to maintain stability during the pull.
- Visualize wrapping your arm around a large barrel.
DETAILS
- Muscles
- Chest
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Chest fly
- Handle
- D-handle
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Staggered / split
- Facing
- Sideways to the anchor
- Pulley height
- High
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated