Single-Arm Cable Crossover

An isolation movement using a cable machine where one arm pulls across the body from a high position, targeting the chest with unilateral control. Allows for increased range of motion and focus on one side at a time.

Instructions

1. Set the cable pulley to high position and select an appropriate resistance.
2. Stand facing away from the pulley with a staggered stance, feet hip-width apart.
3. Grasp the handle with one hand at approximately chest height with arm extended out to the side.
4. Maintain an upright posture with your head and chest up, leaning slightly forward from the hips.
5. Pull the cable handle across the midline of your body in a controlled arc, keeping a slight bend in your elbow.
6. Bring your hand to the center of your body, squeezing your chest muscles at the end of the movement.
7. Slowly return the handle back to the starting position, maintaining tension on the cable.
8. Complete all repetitions on one side, then switch and repeat on the other side.

Tips

• Keep your torso relatively still; resist the urge to rotate with the movement.
• A slight lean into the movement can provide better chest activation.
• Use controlled motions; avoid letting momentum carry the weight.
• The slight bend in your elbow helps protect the shoulder joint.
• Feel the stretch at the beginning of the movement and the contraction at the end.
• Pair both sides in a single set before moving to the next exercise.