Single Arm Cable Crossover
The Single Arm Cable Crossover is a unilateral isolation exercise that targets the chest muscles using constant cable tension. It effectively corrects muscle imbalances and enhances pectoral definition through a focused, extended range of motion.
AI-based coaching optimizes this exercise by tracking your specific strength curves and RPE, ensuring you maintain tension without compensating with momentum—a common error in unilateral work. By monitoring your recovery status and shoulder health history, the app can adjust volume or suggest stable alternatives if joint stress is detected. Additionally, the AI integrates body symmetry data to identify left-to-right strength discrepancies and auto-adjusts sets to bring up the lagging side.
Form Cues
- Stand in a staggered stance with your core braced.
- Keep a slight, rigid bend in your elbow throughout the movement.
- Bring the handle across your body past your midline.
- Squeeze your chest muscles hard at the peak contraction.
- Don't rotate your torso to swing the weight.
- Don't change your elbow angle to turn it into a press.
- Don't shrug your shoulder up toward your ear.
- Don't extend your arm too far back behind your shoulder.
Common Mistakes
- Turning the fly into a press
- Using momentum to swing weight
- Failing to cross the midline
- Shrugging the shoulders
Muscles Worked
This exercise primarily targets the pectoralis major, emphasizing the sternal (middle) fibers through horizontal adduction. The unilateral nature also heavily engages the obliques and core stabilizers to prevent torso rotation, while the anterior deltoids assist in the forward movement.
Primary
Secondary
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