How to do a Single Arm Low Cable Crossover Fly

Authored by Fitbod

About Single Arm Low Cable Crossover Fly

Sets Logged
130,265
Popularity Rank
422nd
Difficulty
Beginner
Chest Strength
50 mSCORE 73rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This unilateral isolation exercise targets the chest, focusing on the lower pectoral muscles with a single arm to correct imbalances and enhance muscular symmetry. The low cable crossover fly allows for a deep stretch and concentrated contraction, maximizing muscle development and strength on each side individually. It's particularly effective for those focusing on detailed chest sculpting and improved muscle coordination.

  1. Position your body to the side and slightly in front of the cable. Stand with your feet roughly shoulder-width apart and grasp the handle with one hand.
  2. Engage your chest to push the handle up and across the front of your body.
  3. Tense your chest and hold this position for a moment at the top of the movement.
  4. Slowly allow the cables to return to the starting position while maintaining tension in your chest.
  5. Switch sides and repeat.
  6. Maintain good posture by keeping your core engaged and back straight. Do not allow your body to rotate in order to pull the cable.
  7. You should feel the tension in your chest.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    12.5
    lbs
    15
    lbs

Enter your stats to calculate your Sets & Reps