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Cable Machine

Rope Crunch

Rope Crunch

A.

Hook a rope attachment to one end of a cable crossover machine and an ankle strap to the other, and load 5 to 15 pounds on each weight stack. Set the pulleys to their lowest position. Wrap the strap around ankles and lie faceup between the pulleys, holding an end of the rope in each hand. Extend arms over chest and raise legs a few inches off the floor.

B.

Pull knees toward chest as you crunch up, lifting shoulders off floor. Return to starting position. (If this is too challenging, keep knees bent the entire time.)

Ball Cable Fly

Ball Cable Fly

A.

Load 10 to 20 pounds on each side of a cable crossover machine, adjust the pulleys to their lowest positions, and attach a handle to each one; place a stability ball between them. Hold a handle in each hand and lie with shoulder blades centered on the ball. Extend arms at shoulder level out to sides, elbows slightly bent and palms facing ceiling, and raise hips so body forms a line from head to knees.

B.

Raise hands over chest, then slowly lower arms to starting position.

Reverse-grip Pulldown

Reverse-grip Pulldown

A.

Grab a straight-bar attachment with an underhand grip, palms facing towards you, and your hands slightly wider than shoulder-width apart. Your arms should be fully extended upward. This is your starting position.

B.

Slowly pull your elbows down and back while squeezing the shoulder blades together. The bar should come to rest in front of chest. Pause, then slowly return the bar to the starting position.

Mistakes and Tips:

Activate the muscles in your back by driving your elbows towards your rib cage and squeezing your shoulders together.

Don't use a partial range of motion. Pull the bar all the way to your chest.

Avoid rounding in your upper back. Stand tall with your chest up and shoulders back.

Cable Crossover

Cable Crossover

A.

Begin in a staggered stance with your body positioned in the middle of a dual cable machine, one weight stack on either side of you. Adjust the handles so they're slightly lower than shoulder-height. Grab the handles so your palms are facing forward and your arms are roughly parallel with the ground. Maintain a slight bend in the elbows.

B.

Contract the pecs and push your arms together in front of you, keeping a slight forward lean from waist up. Pause, then slowly return to the starting position.

Mistakes and Tips:

Be sure to pause at the end position and squeeze your pecs.

Maintain a relatively tall posture. Do not bend forward too much from your hips.

Return the handles slowly back to the starting position so you feel a stretch in your chest.

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