Single-Arm Cable Crossover

Trains the Sternocostal Head and Abdominal Head.

How to do it

Set a single cable at about shoulder height or above and take the handle in one hand, standing side-on to the machine.
Step away so the cable has tension, and take a split stance for balance.
Keep a slight bend in the elbow and the shoulder down and back.
Sweep the arm across the front of the body in an arc, as if hugging a barrel, until the hand is in front of the opposite hip or chest.
Squeeze the chest for a moment at the end.
Return along the same arc under control, letting the chest stretch, then repeat before swapping sides.

Turning the torso with the arm. The body stays square and only the arm moves; a twist makes it a rotation rather than a chest movement.
Bending the elbow to shorten the arc. The elbow angle is fixed at the start and stays there; bending it turns the sweep into a press.
Letting the shoulder roll forward on the return. The stretch happens with the shoulder blade back; a rolled shoulder at the stretch is under strain.
Bracing with the free hand on the machine. Balance comes from the stance and the trunk; if the free hand is holding on, the trunk is not working.