Cable Bent Over Single Arm Crossover
Cable Bent Over Single Arm Crossover Exercise Description
The Cable Bent Over Single Arm Crossover is a unilateral cable fly that targets the pectoralis major through horizontal adduction of the shoulder. The bent‑over hip hinge places your torso to move the arm across the midline while keeping the spine neutral and the ribs down, emphasizing chest involvement without trunk rotation. The anterior deltoid assists, while the rotator cuff and scapular stabilizers help center the humeral head and control the shoulder blade throughout the arc. Using a cable provides consistent resistance and a smooth path, allowing you to fine‑tune the line of pull and a comfortable range of motion. A slight, fixed elbow bend keeps emphasis on the chest rather than turning the movement into a press.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Cable Bent Over Single Arm Crossover Exercise
‘- Set a single handle on an adjustable cable around chest-to-shoulder height.
– Grab the handle and step forward so the cable is behind you with light tension.
– Take a staggered stance, feet hip-width, knees soft. Brace your core.
– Hinge forward slightly from the hips (torso angled, spine neutral, head in line).
– Set the shoulder “down and back” to avoid shrugging.
– Start with the working arm out to the side in line with the cable, elbow softly bent and fixed, wrist neutral.
– Sweep the hand in an arc across your chest toward the opposite side, keeping your torso still.
– Stop at the midline or just past, without letting the shoulder roll forward.
– Return slowly along the same path until you feel a mild chest stretch; do not let the elbow drift far behind the torso.
– Maintain smooth breathing; exhale as you cross, inhale as you return.
Cable Bent Over Single Arm Crossover Tips
‘- Set the cable handle around chest-to-shoulder height before starting.
– Step forward so the cable runs behind you with light tension on the handle.
– Use a staggered stance with feet hip-width, knees soft, and brace your core with ribs down.
– Hinge slightly from the hips so your torso is angled, keeping a neutral spine and head in line.
– Pull the working shoulder “down and back” to avoid shrugging.
– Begin with the arm out to the side in line with the cable, elbow softly bent and fixed, wrist neutral.
– Sweep your hand in an arc across your chest toward the opposite side, keeping your torso still and avoiding trunk rotation.
– Stop at the midline or just past without letting the shoulder roll forward.
– Return slowly along the same path until you feel a mild chest stretch, without letting the elbow drift far behind your torso.
– Maintain smooth breathing: exhale as you bring the arm across, inhale as you return.
Cable Bent Over Single Arm Crossover Beginner Introduction
The Cable Bent Over Single Arm Crossover is a cable-based chest exercise that works one side at a time, highlighting strength and control through the front of the upper body. With the body angled forward from the hips and the cable coming from behind, the working arm travels in a curved path across the torso, drawing the hand toward the opposite side. This sweeping motion challenges the chest while a slight, steady bend in the elbow helps the movement feel more like a fly than a press.
Because only one arm moves at a time, the shoulders and core are called on for extra stability, especially through the front of the shoulder and the muscles that guide the shoulder blade. The spine stays long and steady, with minimal twisting, placing more attention on the chest rather than on turning the body. The cable’s smooth resistance allows a controlled arc and an adjustable path, so the effort remains consistent throughout the motion and adjustments can be made for a comfortable, effective range.