Single Arm Low Cable Crossover Fly
A unilateral isolation exercise that targets the upper chest fibers by pulling a low cable handle diagonally upward and across the body.
Because this is a unilateral movement, the AI analyzes performance data to detect strength imbalances between your left and right sides, auto-adjusting volume to ensure symmetry. By monitoring your recovery status and HRV via HealthKit, the app can prescribe the optimal RPE to stimulate upper chest growth without overtaxing the easily fatigued anterior deltoids.
Form Cues
- Stagger your stance and brace your core for stability
- Keep a slight, fixed bend in your elbow throughout the movement
- Drive the handle upward and across your body's midline
- Squeeze your upper pectoral muscle hard at the top
- Control the eccentric phase slowly as you lower the weight
- Don't turn the movement into a press by bending and extending the elbow
- Don't shrug your shoulder up toward your ear
- Don't rotate your torso to help swing the weight up
- Don't let the weight stack touch down between reps
Common Mistakes
- Turning the fly into a press
- Using excessive momentum
- Shrugging the shoulders
- Stopping short of the midline
- Rotating the hips or spine
Muscles Worked
This exercise primarily targets the clavicular head (upper portion) of the pectoralis major due to the low-to-high angle of the pull. The anterior deltoids assist in the flexion, while the unilateral setup forces the obliques and core to engage heavily to prevent trunk rotation.
Primary
Secondary
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