Cross Over to the Crossover Cables
Feb 2010
In most gyms, the most versatile piece of equipment is the cable crossover—yet many people are intimidated by it. The cable crossover is nothing to fear—it’s simply a pulley system attached to a weight stack and is mounted on two towers. It can bring variety to any fitness routine and, if used correctly, can work every muscle group. Plus, the crossover’s attachments make it easy to transition from one exercise to another.
Cable exercises provide a unique training stimulus. The crossover’s pulley system allows muscles to maintain constant tension, allowing for greater muscle isolation and contraction. In other words, it works your muscles in a completely different way than traditional free weights.
The full-body workout on the following page uses only the cable crossover. The workout was designed to help you understand the machine while experiencing a radically different strength workout. I recommend that you aim for three sets of each exercise, 12 repetitions each.
Try the entire routine, or add one or more of these exercises to your existing program. You will definitely feel the difference and see increased results. So, turn the page—and learn how the cable crossover can create a fitter, stronger you.
1. Squat & Row
• Attach handles to low pulley cable. Stand facing the weight stack with feet shoulder-width
apart.• Grasp both handles, keeping the elbows bent, hands even with your waist.
Slowly lower your body by bending at your hips and knees while allowing your arms to extend
in front of you.
• When you are in a seated (squat) position, slowly reverse your movement and repeat.
2. Chest Squeeze
• Attach handles to each high pulley cable.• Standing in the center of the machine, with your feet shoulder-width apart, grasp each handle with an overhand grip.
• With your arms out to the sides and elbows slightly bent, slowly pull each handle forward and meet them between your waist and chest. (Keep your back as straight as possible while performing this exercise.)
• Slowly return your arms to the starting position and repeat.
3. Pose Curls
• Attach handles to each high pulley cable.• Standing in the center of the machine with your feet shoulder-width apart, grasp each handle with an underhand grip.
• Slowly bend at the elbows until you have formed an “L” with your arms. Squeeze and slowly return to starting position, then repeat.
4. Handle Pull-down
• Attach both handles to one high pulley cable.• While seated on a fitness ball or bench, grasp each handle with palms facing each other and arms straight up.
• Slowly pull the handles down towards your chest and begin to separate them as you reach the bottom.
• Slowly return and repeat.
5. Tricep Rope Push-down
• Attach the rope to high pulley cable.• Stand facing the weight stack with your feet shoulder-width apart, grasping each end of the rope with arms bent, elbows toward the floor, and palms facing each other at chest level.
• Slowly pull down while keeping your elbows towards the floor and close to your sides. As you pull down, separate each handle until your arms are fully extended.
• Slowly return and repeat.
6. Lateral Raise
• Attach handles to each low pulley cable.• Standing in front of the weight stack with feet shoulder-width apart, grasp each handle with an overhand grip and cross the wrists.
• With your elbows slightly bent, slowly raise each handle to shoulder height at your sides.
• Slowly return and repeat.