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Bent Forward Cable Crossovers - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Chest
Secondary Muscles Worked: Shoulders

The Bent Forward Cable Crossover is a specialised exercise which targets the inner, middle and lower pecs. The shoulders are also worked by this exercise. By doing a fly motion, the cables provide resistence and work the centre of the pecs bringing out the cross striations. The exercise also works to develop the middle and lower pectoral region.

Bent Forward Cable Crossovers - Exercise Workout & Techniques

  • Stand in the middle of a cable pulley machine, with the handles attached to the floor pulley cables.
  • Ensure that you position yourself halfway between the two pulleys. Take a handle in both hands as you crunch forward and bring your arms out to your sides.
  • At chest height, bring both hands together at the same rate at chest height, crossing them over each other as they meet in the centre and as you contract your pecs, exhaling as you do so.
  • Sustain this contraction for a moment, then allow your arms to be drawn back to the starting point, doing so in a controlled manner, breathing in as you do so.
  • Ensure the time spent in the eccentric phase (arms getting further apart) is twice as long as the concentric phase (arms coming closer together).
  • Complete the intended amount of repetitions.

Bent Forward Cable Crossovers - Tips & Safety

  • Maintain control of the movement throughout - ensure that the torso and arms are stationary with the only movement coming from the shoulder joint.
  • Do not use the bodies momentum to bring the cables forward.
  • Hold and squeeze at the peak of the movement.

Bent Forward Cable Crossovers - Alternatives

  • You may choose to cross the arms the same way throughout a set, then alternate each set, or alternate throughout as specified above.
  • Varying the end hand position may also be beneficial.
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