HyperBody
Exercise library · Chest

Single-Arm Cable Crossover.

Unilateral cable fly isolating one side of the chest through a full adduction arc.

BeginnerCable Machine
Single-Arm Cable Crossover
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Chest
Secondary
Front delts
The play-by-play

How to do it.

  1. Step 01

    Set a cable pulley to shoulder height

  2. Step 02

    Grip the handle with one hand and step forward

  3. Step 03

    Start with the arm out to the side, slight elbow bend

  4. Step 04

    Pull the handle across the body to the midline

  5. Step 05

    Squeeze the chest at the end of the arc

  6. Step 06

    Return slowly to the stretched position

What separates good from great

Pro cues.

  • Keep a fixed soft elbow throughout

  • Lead with the hand crossing the midline

  • Brace the core to resist rotation