Cable Cross-Over Lateral Pulldown

준비 자세

1. 01Set both pulleys of a crossover station to the highest position with single handles.
2. 02Grip the left handle with the right hand and the right handle with the left hand so the cables cross.
3. 03Kneel or sit centered between the towers with arms extended up and out.
4. 04Lift the chest and brace the trunk.

수행

1. 01Pull both handles down and across toward the sides of the ribs.
2. 02Drive the elbows toward the hips as the cables cross in front of the chest.
3. 03Squeeze the lats hard when the hands reach the lower ribs.
4. 04Let the arms travel back up and out under control to a full overhead stretch.

체크포인트

• -Cables stay crossed for the entire set.
• -Elbows lead the movement, with the hands finishing near the ribs.
• -Torso stays upright without swinging.
• -Each rep reaches a full stretch with arms extended at the top.

흔한 실수

• -Turning the movement into a biceps curl by breaking at the elbows first.
• -Leaning back and rowing the handles instead of pulling downward.
• -Cutting the top range short and losing the stretch.
• -Loading so heavy the crossing path collapses into a straight pull.