How to perform Cable Cable Crossover with proper form
Setup
- Equipment: Use a cable machine with two high pulleys.
- Adjust Pulleys: Set the pulleys to the highest position.
Positioning
- Attach Handles: Secure handles to both pulleys.
- Stand Center: Position yourself in the middle of the machine.
- Grab Handles: With a slight bend in your elbows, grasp a handle in each hand.
Stance
- Feet Placement: Stand with your feet shoulder-width apart.
- Body Posture: Keep your chest up, shoulders back, and core engaged.
Execution
-
Starting Position: Pull the cable handles to the sides, forming a “T” shape with your arms.
-
Movement:
- Bring Handles Together: Slowly bring the handles in front of your chest, maintaining a slight bend in your elbows.
- Squeeze: Focus on squeezing your chest muscles at the peak of the movement.
-
Return: Gradually return to the starting position, ensuring control throughout.
Key Points
- Maintain a stable core.
- Avoid excessive lean or arching of the back.
- Control the movement to prevent jerking or swinging.
Breathing
- Exhale while bringing handles together.
- Inhale as you return to the starting position.
Common Mistakes
- Allowing elbows to lock out.
- Swinging or using momentum instead of muscle control.
- Leaning too far forward or backward.
Follow these instructions to effectively perform the cable crossover with proper form.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest