hiltindie.blogg.se - Shoulder cable crossover

Avoid bending your elbows, shrugging your shoulders, and changing the plane of your arm movement.

Movement path: your torso, hips, and legs remain stationary while your arms move in a horizontal, 90 degree arc from the front of your body out to both sides.

Keep arms slightly flexed throughout motion.

If the hands are raised through a higher arc to a point above shoulder level, the lateral deltoid and trapezius make a bigger contribution to the movement.

To target the posterior (rear) deltoid, your arms should move directly back (and downward slightly) almost parallel to the floor.

Try to keep your torso upright, not leaning too far forward or back.

Repeat for prescribed number of repetitions. Return to the initial position (where your right hand is directly in front of the left shoulder and your left hand in front of the right shoulder) with a controlled movement and begin again. Rear Deltoid Cable FlyĮXERCISE EXECUTION (ACTION): Using your rear delts, pull your elbows out (to the side) and back as far as possible (until your arms are in line with your back). Start with hands crossed in front of you at shoulder height (or just little above) with the left high cable in your right hand, the right in your left hand. Stand in the centre of a cable crossover apparatus (between two high cables) with your arms extended to the front. Attach the stirrup handles to the highest points of the crossover machine. STARTING POSITION (SETUP): Adjust the pulleys to the appropriate height and adjust the weight. This is the only way you can obtain maximal results from this valuable rear deltoid exercise.

This is where reverse cable crossover exercise can be very useful weapon.įollow this detailed exercise instructions in order to perform reverse cable crossover using perfect form. Focus on feeling the muscles working with each rep. Since this is a small muscle group you should train with fairly light weights and do higher reps, between 10-20 reps per set. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power the rear delts. Furthermore, they will help to prevent a lot of shoulder injuries and rotator cuff problems as well. Well developed rear delts will help to keep your shoulders balanced. Quite often people focus on the both the side and front delts, forgetting the rear (posterior) delt. Special thanks to photographer Julia Hembree and Life Time Athletic at Sky for the photoshoot.To really get that muscularity and shape into your shoulders, you need to make sure that you train all sides. With the right techniques, it can be as fun as it is versatile. We hope these tips will make the cable crossover your new favorite machine. It’s better to feel slightly embarrassed at the time than to be hunched over in pain the next day, right? If all else fails, ask a personal trainer (or that fellow gym-goer you’ve been casually side-eyeing) what to do. If you can’t maintain good posture for the whole set, drop the weight, check out our quick fixes, and start again. Don’t forget to make sure you’re breathing (passing out won’t help you get super ripped).ĭuring each rep, move with intention and control. This usually means having your spine straight and chest lifted, but it will depend on the exercise.Īnd before you grab the handles and start busting out reps, check your starting position and form. Setting up with the optimal weight will ensure that you can maintain proper form and get the most bang for your buck during the exercise. With all the handles and cables, the cable crossover machine may look like the most confusing piece of equipment at the gym (we feel you), but it doesn’t have to be. If the towels drop, you know you’re doing it wrong. One trick Finn recommends is tucking a towel under each elbow as a reminder.

Stand tall (don’t stick your butt out).īend elbows to draw the handle up toward chest, then resist the weight as you slowly lower it back down to starting position.įor this exercise, it’s important to keep your elbows tight against your body. With the weight lighter, grab the handle with an underhand grip, then start by standing in front of the weights, with feet together for a sturdy base and knees slightly bent. If you see (that’s what the mirrors are for) or feel yourself leaning forward or back, take a few pounds off. The fix Common mistake: Using momentumĪnother sign you’re doing too much heavy lifting is generating momentum from your legs, hips, or torso.

If your body can’t help it, lighten up on the weight and focus on proper form. The fixĪs you pull the handle toward chest, don’t let elbows lift up to shoulder height. So if you find that you can’t extend and flex your arms with control, that’s a big problem. Form is everything - it ensures that you’re targeting the right muscles and helps prevent injuries.