Shoulders
Unilateral Cross-Body Cable Pull Down
A precise, stable variation to isolate the rear deltoids and improve shoulder symmetry using a diagonal path.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.