What makes this different from a standard cable row?

The diagonal, cross-body angle emphasizes the posterior deltoid and lower traps more than a horizontal row. It also provides a greater stretch at the top of the movement due to the unilateral cross-body positioning.

Should I use a handle attachment?

While you can use a D-handle, gripping the cable ball directly provides more freedom of movement for the wrist. This allows for a more natural rotation as you pull across your body.

How high should the pulley be set?

The pulley should be at or above head height to ensure a clear downward diagonal path. Setting it too low changes the mechanics into a row rather than a cross-body pull down.

Unilateral Cross Body Cable Pull Down Guide

Master the unilateral cross body cable pull down to isolate the rear delts and improve shoulder health with our expert step-by-step guide.

How to Perform

Set the cable pulley to its highest position and remove any attachments to grip the cable ball directly.
Stand sideways to the machine and reach across your body with the outside arm to grasp the cable.
Position your feet shoulder-width apart and keep a slight bend in your knees for a stable base.
Pull the cable diagonally downward and across your body until your hand is roughly level with your hip.
Focus on leading with the elbow and squeezing the shoulder blade toward the spine at the bottom of the movement.
Return the cable slowly to the starting position to maintain tension on the deltoid throughout the eccentric phase.
Complete the desired number of repetitions before switching sides to ensure balanced development.

Common Mistakes

Twisting the torso to use momentum instead of isolating the shoulder.
Allowing the elbow to lock out completely during the heavy pull phase.
Using a weight that is too heavy, causing the traps to take over the movement.
Shortening the range of motion by stopping the pull before the hand reaches the hip.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Upper Back
Traps
Rear Deltoids
Rhomboids

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders