Description:
The Cable Arm Across Body Pull draws the handle across the body against cable tension, training the rear of the shoulder and the upper back through a cross body path.
Benefits:
- Targets the rear deltoid and upper back.
- Keeps constant tension with the cable.
- Improves shoulder stability.
- Joint friendly with light loads.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Posterior Deltoid
Secondary Muscles
- Rhomboids
- Rotator Cuff
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set a cable at shoulder height and stand side on, holding the handle in the far hand across your body.
- Keeping your arm fairly straight, pull the handle across and away from your body until your arm reaches out to the side.
- Squeeze the rear of the shoulder at the end of the pull.
- Return under control to the start.
- Repeat for the desired reps, then switch sides.
Common Mistakes:
- Using momentum or the torso to pull.
- Bending the elbow into a row.
- Using too much weight.
- Shrugging the shoulder.
Variations:
- Cable Reverse Fly
- Dumbbell Arm Across Chest Raise
- Cable Face Pull
- Band Pull-Apart
Safety Tips:
- Use a light, controlled weight.
- Keep the torso still.
- Stop if you feel shoulder pain.
Additional Information:
Keep the arm long and the weight light so the rear shoulder does the work rather than the larger back muscles.
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