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Keep the weight the same through every position and complete as many reps as possible until failure. *Choose a weight that limits you to 8–12 reps in the first position. Each time you move the pulleys up one position, the exercise becomes slightly easier, allowing you to continue with little to no rest between positions. A cable weight machine is also fantastic for developing lagging muscles or strengthening those hard-to-train areas like the rear delts and upper back. Start in the lowest position and move up one notch every time you reach failure until you get to the top position. The cable crossover machine can be used for dozens of exercises, utilizing constant tension to get a great pump and build muscle effectively.
CABLE CROSSOVER MACHINE FREE
If you’ve seen my triceps and biceps ladders, it’s very similar. One of the most versatile pieces of strength equipment, the cable machine is a worthy alternative to traditional free weight training. My favorite way to work this area is a move I call the cable crossover ladder. Placing the pulleys at shoulder height-with arms parallel to the floor-will target your middle pec fibers. Setting the pulleys in the highest position focuses on the lower pecs, while the lowest position will work your upper pecs. Your pulley position is determined by the area of the chest you want to target. The cable crossover is a great chest exercise because it stretches the pecs from the start position, hitting the outer pec muscle fibers. What’s the best position for the cable crossover chest exercise? MH has the answer.The pulleys on my gym’s cable crossover are adjustable from high to low. The GENESIS Dual Cable Cross is the ultimate functional strength training machine.
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CABLE CROSSOVER MACHINE HOW TO
When it comes down to the wire, you might not be sure exactly how to use this gem of the gym. If you’ve got a problem, this machine is your solution. Looking to sort out muscle imbalances? The cable machine is the perfect platform for extra isolation work. Recovering from an injury? The smooth movement of the pulley will get you back to form without relapse. Are you a nervous newbie looking to build confidence and muscle? Cables will bulk you up away from the needless grunting of the weights room. Put simply: the cable machine is your one-stop shop for muscle growth, says Sims. This puts less stress on your joints for safer sets and reps.
CABLE CROSSOVER MACHINE SERIES
“Using a series of pulleys means you’re less likely to get hurt as you don’t directly push or pull against the force of gravity,” explains Sims. However, there is one machine where keeping form and injury free is easy: you guessed it, the cable machine.“Cables are a lot more fluid and smooth than free weights,” says Sims. So it’s no wonder 90% of gym injuries come from dumbbells and barbells, according to a study published in American Journal of Sports Medicine. Safe, not sorryįor most men, the only form they worry about is the one that lets them join the gym in the first place. Name a muscle group or exercise that you can do with freeweights, and you can do the same thing on a cable machine.” It’s the best way to get an effective workout where the furthest you’ll have to travel is to your water bottle. But aren’t free weights more effective in building muscle? Absolutely not, says Sims: “The cable machine does everything dumbbells do. We know you’re a busy guy, so why not shave some precious minutes off your workout by using a cable machine? Its inbuilt weight stack means everything you need is in one place. There’s no space and you’ve been told to give machines a miss, but there’s one piece of kit worth making an exception for: the cable machine.Īs expert personal trainer Phil Sims will tell you, this contraption of weights and pulleys is enough to effectively rewire your workout in a time of need.
![cable crossover machine cable crossover machine](https://image.made-in-china.com/2f0j00YLvRJfQCgloB/Multi-Function-Crossfit-Cable-Crossover-Machine-Gym-Equipment-Crossfittz-6018.jpg)
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You know the scenario: you’ve arrived at the gym and it’s more crowded than the Apple store on new iPhone day.