FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: High Cable Crossover

Client Instruction:

Starting Position

1. Stand between the high cables of a high cable cross over machine

2. Reach up with your right and left hands to grasp the handles on both sides of the high cable pulley apparatus with a pronated grip

3. Position your feet shoulder width apart or in a stride pattern with a slight bend of your hips and knees

4. Maintain a slightly upright trunk position

5. Extend your arms with your elbows slightly bent

6. Contract your abdominals and spinal muscles to protect your low back

Up Phase (weight lifted)

7. From this starting position, pull both handles down with your arms slightly flexed in a static position towards your body

8. Keep your wrists extended as you cross your arms over directly in front of your body

Down Phase (weight lowered)

9. Pause in this position and then slowly lower the weight stack down by moving your arms away from your body back to the original starting position

Muscle Analysis High Cable Crossover

Up Phase – stack/weight going up

Down Phase – stack/weight going down

Down Phase

In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight.

General Kinesiological Analysis

The high cablecross over recruits the pectoralis major, teres major, latissimus, triceps and the subscapularis in adduction of the shoulder joint. The rhomboids, trapezius and the pectoralis minor are responsible for adduction and downward rotation of the scapula. The biceps brachii, brachialis, brachioradialis and the pronator teres are contracting statically to maintain the elbow joints in a slightly flexed position.

Advanced Kinesiological Analysis

The prime movers adducting the shoulder joint in a high cable cross over are the pectoralis major, teres major and the latissimus dorsi. The assistant movers include the triceps, deltoid and the subscapularis. The prime movers of the scapula are the trapezius, rhomboids and the pectoralis minor. Due to their insertion on the anterior humerus, the pectoralis major, latissimus dorsi and the teres major, as they pull on the bone to cause adduction, also have a tendency to cause medial rotation. The infraspinatus and teres minor contract to neutralize this unwanted movement. In the initial phase of shoulder joint adduction, the scapula must be stabilized by the static contraction of the trapezius, rhomboids and the pectoralis minor. As the shoulder joint adduction progresses, the trapezius, rhomboids and the pectoralis minor contract concentrically to adduct and downwardly rotate the scapula. As these muscles contract throughout the exercise they neutralize their opposite actions.

The position of the trunk is important in the high cable cross over. If the trunk leans too far forward, the action at the shoulder joint changes from adduction to horizontal adduction. This changes the recruitment of the muscles to now include the pectoralis major, anterior deltoid, coracobrachialis and the biceps brachii. It also eliminates the involvement of the trapezius in the corresponding movements of the scapula and the latissimus dorsi and teres major at the shoulder joint. The deltoid does not generally contract in adduction movements of the shoulder joint. This is due to its position on the top of the shoulder joint. Its position allows it to pull on the humerus consistently in abduction. However, in a high cable cross over, a large part of the range of motion in shoulder joint adduction is completed below the middle of the shoulder joint. When this occurs, the line of pull of the deltoid changes from above the shoulder joint to below the joint, enabling it to now pull the humerus into adduction.

© 2007 Fitness Institute Australia

Disclaimer: No responsibility is accepted for any loss or damage suffered as a result of the use of the above information
or any reliance on it. Users should satisfy themselves as to their own or clients medical and physical condition before adopting/using
the information or recommendations made. No responsibility or liability is accepted for any loss or damage suffered
by any person as a result of adopting the above information or recommendations.

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