Cable Crossover Instructions
- Arrange the pulleys so the attachment is positioned higher than your head.
- Grab and hold each of the pulley handles.
- Take a step forward, and with your core engaged, lean forward to counterbalance.
- You can step forward to aid in counterbalancing as well.
- Your hands are in front and just below your chest.
- The elbows should have a slight bend.
- Open your arms out to both sides in a wide curve (semicircular motion).
- You should feel your chest musculature activated.
- Don't extend your arms farther than your normal range-of-motion.
- Hands are at or slightly above level with your chest at the top.
- Using your chest musculature, bring your arms back to the starting position using the same range of motion (semicircle) as the eccentric.
- Your hands will finish just below your chest.
- After a quick pause, return to the initial starting position maintaining your strong posture and elbow bend.
- The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the handles.
- Refrain from "pushing" the weight forward.
- The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
- Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
- Imagine you are hugging a tree as you perform the exercise.