Cable Cross-Over Variation

준비 자세

1. 01Set both pulleys above shoulder height and attach single-grip handles.
2. 02Stand centered between the columns and take one step forward into a staggered stance.
3. 03Hold the handles with arms out to the sides, elbows softly bent.
4. 04Lean the torso slightly forward and brace the trunk.

수행

1. 01Sweep both hands down and across the body in a wide arc.
2. 02Keep the same soft elbow bend from start to finish.
3. 03Cross the hands slightly past each other in front of the hips and squeeze the chest for a beat.
4. 04Return along the same arc until a stretch is felt across the chest, without letting the shoulders roll forward.

체크포인트

• -Elbow angle stays fixed; the motion comes from the shoulders, not the arms.
• -Torso lean stays constant instead of pumping back and forth.
• -Hands finish slightly past the midline on every rep.
• -The stretch position stops where the shoulders can stay packed.

흔한 실수

• -Bending and extending the elbows so it becomes a pressing motion.
• -Using body sway to swing the weight forward.
• -Loading so heavy the handles yank the shoulders back at the stretch.
• -Stopping short of the midline and losing the peak contraction.