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One-arm Cable CrossoverONE-ARM CABLE CROSSOVER Taken from Dave Draper's book, Brother Iron, Sister Steel The one-arm cable crossover beats the dual-arm in that you can give superior focus to all ranges of pectoral activity, achieve a greater range of extension and contraction, work one pec at a time with maximum output and modify the action to incorporate surrounding, hungry muscle groups: serratus, lats, bis. Position yourself alongside your favorite cable apparatus as if you were about to perform a typical two-hand cable crossover. Crouch slightly in a position of readiness and with shoulders remaining in a straight line with the cable system, draw the single handle with a rigid arm high across the pecs. Back and forth, contract, extend, contract —Look for rhythm, continuity, flow and burn. As high-pec muscles fatigue after four reps, drop to a stronger mid-pec hand-and-cable groove forty-five degrees toward the floor before you. Another four reps and finish with a shift in body to bring the cable directly down toward the floor as you locate low pec recruitment. Have fun with this rangy exercise: improvise, feel, isolate, customize. Make it yours. Back and forth. No supersetting here; apply this combination to the end of your pec routine, three to four sets of twelve reps, one side followed immediately by the other. Form, muscle-location, isolation and burn is everything. Last edited by . Contributors: |