Low Pulley Cross Over's

This exercise is best performed lying face down on a high flat bench, using secure step boxes if necessary to raise the height of the bench.

START

FINISH

Position yourself centrally between two low pulley cables, holding the left handle in your right hand, and right handle in your left, with your arms extended out to your front at head height.

Make sure you lie in a position to enable the cable to have a small amount of tension at the start of the movement, whereby you smoothly pull your hands from a vertical position, to a position that takes your hands out to your sides at hip level, keeping your arms straight. Take care not to catch the front of the bench with the cables, make sure you take your hands out to your sides.

Aim to keep your back straight throughout, with the cables crossing over each other,under the bench, to avoid the cables hitting your head. Smoothly return back to the starting position and repeat for desired amount of reps.

You may decide to work with different hand positions; palms facing inwards - upwards - downwards, working one arm at a time, simply keeping the other arm extended under the bench.