Single-Arm Cable Crossover

How to perform

1. 01Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
2. 02Step forward in front of both pulleys with your arms extended in front of you, bringing your hands together. Your head and chest should be up as you lean forward, while your feet should be staggered. This will be your starting position.
3. 03Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level.
4. 04Return your arm back to the starting position by pulling your hand back to the midline of the body.
5. 05Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.