A unilateral cable fly that brings one handle across the front of the body to load the chest muscles. It emphasizes horizontal adduction of the shoulder to contract the pectorals.
How to do the Single Arm Cable Crossover#
- Set the pulley and grab a single handle, then step forward until the cable has light tension and your feet are staggered for balance.
- Brace your core and keep a small bend in the elbow for the entire movement.
- Pull the handle across your torso toward the midline, focusing on squeezing the chest.
- Hold the peak contraction briefly, then return the handle slowly to the start until tension is restored.
- Complete the set on one side before switching to the other arm.
Muscles worked#
- Primary: Chest
- Secondary: Front delts, Abs, Obliques
Common mistakes#
- Using momentum or torso rotation to move the handle.
- Bending the elbow excessively so the movement resembles a row.
- Dropping the arm or letting the cable go slack at the start of the rep.
