Standing Cable Crossover - Laterals
Differentiation: Mechanics
This variation of a Crossover is unique from other reverse fly exercises. Here is how: you pull apart two cable pulley attachments | that are set low, | each from opposite sides of each arm. This low setting creates an angle that allows a longer range of motion for your rear deltoids. You also use a cable machine. The machine keeps continual resistance applied to your shoulders. Finally, you stand to perform this exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set each pulley at its lowest setting.
3) Obtain two open end crossover handle attachments.
4) Clip an attachment onto the pulley hook on each side.
5) Stand between two cable pulleys, at an equal distance from each pulley.
6) With each hand facing inward, grasp the handle on the opposite side using an underhand grip.
7) Place your feet shoulder-width apart.
8) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale while you flex your shoulders while pulling each handle upward
3) ...until your arms are in an airplane-like position.
4) Squeeze your shoulders and hold for a count of two seconds.
5) Then, inhale while you allow the handles to retract downward to the starting position using a slow and controlled movement.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your back.
Keep your elbows above your hands, which will ensure that your shoulders are working as much as possible.
Keep your body from swaying.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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