Take the tension and take a step back before moving forward into position, keeping feet slightly wider than shoulder width apart.Stand sideways to the stack and grip the stirrup with the inside of your hand.Try the single arm cable crossover and as you will see from below, there are a few benefits to the bilateral movement:Īttach a stirrup to one side of the cable crossover machine at a point above your head ensuring the handle is above head height when it is attached. Single Arm Cable Crossover or Single Arm Cable Fly If you find yourself lunging forward, lower the weight. Your body should be almost stationary as you contract. Leaning forward – Keep your body erect and maintain the neutral spine position.Image Credit: Decline cable crossover muscles worked: Remember to breathe throughout the movement.The handles should meet a foot in front on your body, just below your waist.With a slight bend in the elbow, keeping your hands below your elbow at all times, pull the weight down and across your body.Keep palms facing out, head up and core engaged.Grabbing one stirrup at a time, moving backwards to grab the other, get into the staggered stance as shown earlier taking the tension of the weight.Set up in the same way as performing a standing cable crossover with stirrups on the top left and right-hand side of the cable crossover. The standing Cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flyes.Cable crossovers target the pectoralis major muscles' sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back.Not forming an arc but pushing from the shoulders.Ĭable crossovers for chest can be performed with your feet together or without taking a step forward, however when you can lean forward it creates a deeper and more challenging repetition and is more stable.Pectoralis minor (chest), rhomboids (back), levator scapulae, anterior deltoids (shoulder) and latissimus dorsi (back)Ĭommon Mistakes with the Standing Cable Crossover: Image Credit: Standing Cable Crossover Muscles Worked: Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.Keep your elbows higher than your hands throughout the movement. Squeeze your chest at the end of the movement and slowly realise back to the starting position, before repeating the movement.Pull your hands down in front of your body in an arc shape until your hands meet around a foot in front of your midriff.Pull the weight forward with a slight bend in your elbows with your hands open (more advanced) or closed.
Attach stirrup handles to both high pulleys.When doing the high standing cable crossover place the handles high enough that when the handles drop they are roughly just above shoulder height.
SHOULDER CABLE CROSSOVER HOW TO
See here how to do perform the movement correctly and read on after on how to adapt the exercise: The standing cable crossover is the most common exercise in cable chest exercise that occurs in the gym. Cable cross over muscles worked for each exercise.Position and execute each movement and variation.Set-up the cable crossover equipment correctly for each exercise.
In this article we’re going to show you how to:
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