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Shoulder cable crossover8/14/2023 ![]() Stand with your wider feet and face toward the cable machine.Secondary mover: Trapezius and Rhomboids How to do cable high row Muscle worked Primary mover: Rear delt and lateral deltoid muscle. EquipmentĬable machine and a dual-handled rope attachment. This will help to hit your rear deltoid muscle and make it stronger and bigger. Cable high row is a very beneficial way to mix up your shoulder training with some gym equipment. Cable High RowĬable high row is one of the alternatives of the reverse cable pull exercise. Even it gives you some variation to perform exercises and make your muscle hypertrophic maximally. Except reverse cable cross exercise, there are so many exercises that also help to grow your rear deltoid.Īlternative exercises are a good option to hit your muscle fiber in all directions. Reverse cable crossover alternativesĬable reverse crossover is one of the best exercises to train your rear delt and make it stronger, and bigger. The deltoid is a shoulder stabilizer during any movements, so you have to train each deltoid muscle correctly. The prime function of the rear deltoid muscle is horizontal abduction and extension of the arm. The posterior part of the deltoid muscle is originated from the scapula( spine of scapula) and is inserted into the deltoid tuberosity of the humerus(arm bone). You may hear reverse cable crossover by other names such as Supraspinatus, infraspinatus, teres minor, subscapularis, rhomboids, trapezius, and lateral deltoid muscle. Pull the weight slowly, at the end range hold for 2 sec, feel the contraction, and repeat. Don’t use heavy weights in this exercise, it may injure your shoulder joint. Perform 3 to 4 sets of 12 repetitions to get desired hypertrophy on muscle. Breathe in at starting position and exhale while you perform.Pull the weight carefully and slowly to prevent muscular injury and shoulder injury.Keep your elbow bent slightly throughout the whole exercise.Don,t do jerky movements, perform them slowly with concentration.Keep your core engaged for a straight spine and perfect form.The spine will be straight and the torso upright, and do not lean backward or forward.Keep in mind during performing reverse cable crossover Repeat the desired number of repetitions.To return to your starting position slowly release both hands until you feel enough stretch on your upper back.Pull both cables symmetrically until your arm and shoulder are on the same line.Elbows are kept slightly bent and pull your elbow out and back by the rear deltoid.Cross your hand in front of your shoulder with the right cable in your left hand and the left cable in your right hand.After standing keep your shoulder wider and bend your knee slightly.Stand in the center of the cable crossover machine, facing forwards(towards the machine).Adjust the pully above your head and adjust the weight accordingly(lightweight).Engage your core muscle, keep your spine straight, and upper body upright, and perform slowly. Normally you can perform reverse cable cross in a standing position. ![]() ![]() To perform this exercise you need a cable Cable pully machine. While X-Over bands were created Shoulder and Arm resistance, you can use them to do other exercises as well.This is an exercise that targets your rear delt and muscle of the posterior shoulder. Not only does it give you the ability to increase resistance as you build muscle, but with all the resistance levels and anchor points, more than one person can use the system. This Home Gym is the perfect addition t your at-home workout or rehabilitation. The Ultimate Home Gym Package also includes 4 Pairs of X-Over cable crossover cords with a resistance level varying from 7lbs to 55lbs of resistance. This system allows you to do over 100 Different Exercise Combinations. Includes the Ultimate Door Anchor with 11 Anchor points. This set of bands will help you push harder and go further with less risk of a shoulder injury and define your upper body at the same time!įull X-Over Cable Crossover Home Gym System. By building the smaller supportive muscles, you can push your shoulders hard, lift more weight, do more pulls ups, or whatever your EXTREME exercise is. If you are experiencing shoulder injury during activities, these bands are your solution as well. No matter if you are into Extreme fitness such as Box Gyms, Weight Lifting, or bodybuilding, or you simply want to define your shoulders in your bodybuilding efforts, these bands will expedite the results. The support that this particular type of band and exercises provide allows you to function better with any and all activities you do that include your upper body. The unique cross-over style of resistance is designed for working the smaller muscles to increase the stability of your Rotator Cuff and the smaller muscles that create stability around your shoulders, scapula, and arms. X-Over Bands are designed specifically for Shoulder and Arm Care. ![]()
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