Single-Arm Incline Cable Crossover

HOW TO DO IT

1. 1Set a cable pulley to the lowest position and place an incline bench beside the stack.
2. 2Grab the handle with the far hand and step away to create initial tension.
3. 3Lie back on the bench with your feet flat and core braced.
4. 4Pull the handle diagonally across your body until your hand reaches shoulder height.
5. 5Squeeze your upper chest hard at the top of the movement.
6. 6Slowly return the arm to the start position without letting the weight stack touch.

COMMON MISTAKES

• Using momentum to jerk the weight up instead of controlling the pull.
• Allowing the shoulder to roll forward at the peak contraction.
• Lifting the hips off the bench to generate extra power.
• Stopping the movement short of full range of motion.

TIPS

• Keep your shoulder blade depressed and pinned against the bench throughout the set.
• Imagine reaching across your body to shake hands at the top of the arc.
• Maintain a slight bend in your elbow to protect the joint.
• Exhale sharply as you pull the cable across your torso.

SAFETY

• Ensure the cable path is clear of your face and neck during the return phase.
• Do not hyperextend your lower back to compensate for heavy loads.

DETAILS

Muscles

Upper ChestChest

Equipment

Cable MachineIncline Bench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Chest fly

Arms

One

Hand orientation

Neutral (palms facing each other)

Body position

Lying on the back

Facing

Sideways to the anchor

Bench angle

Incline

Pulley height

Low