{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Unilateral Cross Body Cable Pull Down",
      "kind": "common"
    },
    {
      "text": "Cable Cross-Body Pulldown",
      "kind": "common"
    },
    {
      "text": "Single-Arm Cross-Body Cable Pulldown",
      "kind": "common"
    },
    {
      "text": "Cross-Body Cable Straight-Arm Pulldown",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "pull",
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1795"
  },
  "id": "oec:single-arm-cable-cross-body-pulldown",
  "instructions": {
    "setup": [
      "Adjust the cable pulley to a high position above head height.",
      "Stand at a slight diagonal or side-on to the cable column with a stable, staggered stance.",
      "Reach across your body with the working arm and grasp the handle or cable end using a neutral or light overhand grip."
    ],
    "steps": [
      "Maintaining a fixed, slight bend in the elbow, pull the cable diagonally down and across your body.",
      "Sweep your arm backward past your torso, focusing on squeezing the posterior shoulder and lat.",
      "Pause briefly at peak contraction.",
      "Slowly reverse the movement along the same path under control until you feel a gentle stretch across the rear shoulder.",
      "Complete the desired number of repetitions before switching sides."
    ],
    "breathing": "Exhale as you pull the cable down and back across your torso; inhale as you return the weight to the top.",
    "cues": [
      "Keep the elbow angle locked throughout the rep.",
      "Lead the movement with the back of the shoulder.",
      "Brace your core to prevent twisting through the torso."
    ],
    "common_faults": [
      {
        "fault": "Turning the movement into a row by flexing and extending the elbow.",
        "correction": "Keep a soft, fixed elbow position so the motion is driven entirely by the shoulder joint."
      },
      {
        "fault": "Excessively rotating the spine to heave the weight down.",
        "correction": "Brace the abdominal wall and keep the hips and torso square, moving only the arm and shoulder blade."
      }
    ],
    "safety": {
      "precautions": [
        "Select a controllable load to maintain scapular and spinal stability throughout the set."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Single-Arm Cable Cross-Body Pulldown",
  "previous_ids": [
    "oec:unilateral-cross-body-cable-pull-down"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: unilateral cross body cable pull down",
        "url": "https://wger.de/en/exercise/1795/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-single-arm-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-single-arm-cross-body-lat-pulldown"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-single-arm-lat-pulldown"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "staggered",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral cable exercise that targets the posterior shoulder and upper back by pulling the arm across the body in a high-to-low sweeping motion."
}