Fitness :
Bodybuilder doing Cross overs
Standing Cable Crossovers - Exercise Workout & Technique
- Stand in between the cable machine grasping the handles attached to the cables of the overhead pulleys.
- Position yourself so that you are balanced ahead of the line running between the 2 pulleys. Reach your arms out to each side of your body.
- Crunch forward from your midsection, contracting with your pecs as your brings your hands forward as if you were hugging a tree.
- At the centre point when your hands come together, make one cross the over as you contract to enhance the contraction, changing the hand that crosses over every second rep.
- Ensure the time spent in the eccentric phase (arms getting further apart) is twice as long as the concentric phase (arms coming closer together).
- Complete the desired amount of repetitions.
Standing Cable Crossovers - Tips & Safety
- Maintain control of the movement throughout the exercise - ensure that the torso and arms are stationary with the only movement coming from the shoulder joint.
- Hold and squeeze the pecs at the peak of the movement.
Standing Cable Crossovers - Alternatives
- Keep hands crossing over the same way within a set, and change in the next set.
- Vary the end hand position - pointing closer to the floor or further up towards your face.
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