单臂钢索交叉

A unilateral chest isolation movement using a cable, ideal for focusing on inner chest engagement and improving muscle balance.

Instructions:

• Stand sideways to the cable machine, feet staggered.
• Grab the handle with one hand and bring it across your body, keeping a slight bend in the elbow.
• Keep your chest tall and your opposite hand on your torso or hip.
• Bring the handle in front of your chest in a controlled arc.
• Slowly return to the start without letting tension drop.

Common mistakes:

• Overextending the arm behind the body
• Rotating the torso to assist the movement
• Losing tension at the top of the movement
• Using momentum instead of control