Single-Arm Cable Crossover Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Single-arm cable crossover focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand.
- Step 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.
- Keeping 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.
- Return your arm back to the starting position by pulling your hand back to the midline of the body.
- Hold 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.
Exercise FAQ
What is the main goal of this core exercise?
The goal is stability and control. Keep the spine aligned and resist unwanted movement rather than chasing bigger range of motion. Think of it as controlled movement done with repeatable, clean reps.
What’s a common form error with this movement?
Letting the hips drift or the ribs flare. Keep everything stacked so the core does the stabilizing. Think of it as controlled movement done with repeatable, clean reps.
Should I hold my breath during the effort?
No—use controlled breathing. A steady exhale on the hard part helps you keep tension without losing position.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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