Working with free weights- the foundation of the training process, but for greater effectiveness of training, you should not ignore isolating exercises. The crossover exercise machine will help you diversify your training plan and give your muscles the desired shape. upper blocks.
Crossover trainer: design and training features
Almost every gym has a universal block-type device called a crossover. Its classic design consists of two power blocks connected by a frame. There are other modifications of the simulator:
- single-sided block rack;
- corner crossover;
- triple design;
- double block or block frame.
All crossovers are equipped with upper and lower traction blocks, the height of which is adjustable depending on the height of the athlete and the goals of the activity.
Advantages of working in a block simulator
Crossover training is characterized by great variability: here you can influence the target muscles from different angles.
Working with free weights has many benefits, but it is characterized by the loss of some of the load during the return of the apparatus to the starting position with each repetition. This does not happen in a crossover: thanks to the specifics of the cable-block system muscle fibers work actively regardless of the phase of the exercise.
Any movement in this simulator, due to the cable mechanism, occurs in accordance with a given vector. This minimizes the work of stabilizer muscles and makes it possible to feel the contraction of the target muscles, which is important for beginners. However, if a novice athlete is interested in recruiting muscle mass, he should not avoid basic free weight exercises.
Working out the shoulder muscles in a crossover
The muscles covering the humerus are the object of intense training for gym visitors. Biceps (biceps muscle located on the inside of the shoulder) and triceps (three muscle bundles on back surface humerus) form an attractive relief of the arms and are an indicator of decent physical shape. To give greater clarity to this area, a crossover is used.
Arm extension on the upper block
The exercise in isolation loads the triceps. It is performed with different handles, but the rope allows you to work in a larger amplitude and makes it possible to “hook” the deepest muscle fibers.
Having secured the selected handle to the upper block, set the weight. Stand facing the machine, slightly tilting your body forward and bending your legs slightly knee joints(“soft knees”). You can put one leg forward a little. There is a natural arch in the back, the chest is straightened.
Taking the handle, lower it down so that an angle of 90 degrees or a little more is formed between the forearms and the shoulder.
- Using the force of the triceps brachii muscle, the handle is lowered towards the front surface of the thighs until the arms are fully straightened. Elbows are kept close to the body. Exhalation should coincide with the moment of maximum effort.
- At the bottom point, hold for 1-2 counts, contracting the triceps.
- While inhaling, slowly, without allowing inertial raising of the arms, return to the starting position.
Do 10–15 times in 3–5 sets.
The features, advantages and disadvantages of the exercise are discussed in the video:
Video: Arm extension on the upper block
Bending arms on the upper block
This movement loads the biceps and brachialis - located under it brachialis muscle. It is done while standing on the floor or sitting on a bench.
This exercise will require a double pulley and D-handles attached to the cables in the top position.
- Holding hands reverse grip(wrists away from you), located in the central part of the device. It is desirable that the blocks are 30–40 cm above the shoulder line.
- The arms, slightly bent at the elbows, are statically tense and are located in the same plane with the racks of the simulator. The hands are slightly turned towards the head.
- Straining the biceps, while exhaling, pull the handles towards the head.
- When the brushes reach the line of the temples, stop for 1–2 counts.
- Inhaling, slowly and under control bring your hands to the starting position.
Do 10–12 times in 3–4 approaches.
Do not relax your shoulders or wrists until the set is completed, as this can lead to a sprain or dislocation.
Training the pectoral muscles in a crossover
The pectoral muscles are a large muscle mass that requires high-quality development. To get not only the desired muscle volume, but also clear definition, you need to supplement basic exercises insulating. Crossover training is perfect for this purpose.
This exercise is suitable for those who, for some reason, do not have the opportunity or desire to do bench presses in the classic version. It does not have the same pronounced mass-gaining effect, but it helps to draw the relief of the pectoral muscles, is less traumatic for the shoulder joints and can be performed without the help of a belay partner.
Before starting the lesson, attach the handles to the lower blocks of the crossover and install weights. Place a bench in the center of the device and lie down on it. The handles are pulled towards you so that the arms bent at a right angle are at the lower border of the chest.
- Taking a deep breath, as you exhale, simultaneously squeeze both handles up.
- In the top position they freeze for a couple of seconds.
- As you inhale, lower your arms to the starting position, maintaining the tension of the pulley cables and not unnecessarily moving your arms down.
Perform 15 repetitions in 4-5 approaches.
The exercise can be done on a horizontal or inclined bench.
Reduction of arms on a block simulator
This movement, reminiscent of the flapping wings of a bird, contributes to the detailed delineation of the pectoral muscles, perfectly complementing the basic exercises.
You have to work on a double block, on each side of which the required weight is installed at the top. Taking the D-shaped handles in your hands, you take a stable position in the center of the device, maintaining a flat back position while maintaining a natural deflection. The body is slightly tilted forward (no more than 15-20 o from the vertical position). The handles are spread to the sides until you feel a slight stretch in the pectoral muscles. The elbows remain slightly bent (“soft elbows”) and are positioned slightly behind.
- Exhaling, bring the handles in a wide arc to the center of the body (at the level of the abs). At the start, jerky movements should be avoided.
- When your hands come closer to each other, you need to stop for 1-2 counts, reducing pectoral muscles.
- While inhaling, slowly return along the same trajectory to the starting position.
The work is carried out due to the shoulder joints with a stationary body. Movements are made under control and slowly, without jerking, due to the efforts of the pectoral muscles. You should not exercise with absolutely straight arms: this activates the triceps and overloads the elbow joints.
Video: Correct technique for bringing hands together in a crossover
Back training in a crossover: lat pulldown with straight arms
The block simulator allows you to train your back in different ways, one of which is the overhead pull-down, or a pullover performed with straight arms. This exercise concentrates loads latissimus muscles and promotes the formation of a V-shaped torso.
Having installed the weight and secured the handle to the upper block, grab it with a wide grip. Positioned facing the device (feet are at shoulder level), step back 1-2 steps and slightly pull the block towards you with your hands so that they are slightly above shoulder level. Elbows and knees should be slightly bent. Upper part The bodies are tilted forward at an angle of about 30 degrees.
- After inhaling, they begin to pull the handle to the lower part of the body. The most difficult part of the movement occurs as you exhale. The arms are kept almost straight, with a slight bend at the elbows.
- When the handle approaches the hip line, pause for a second, concentrating on peak muscle contraction.
- While inhaling, raise your arms slowly and under control to the starting position, excluding “throwing” up. Do not raise the handle too high, including your shoulders in the movement.
Perform 15–20 times in 3–4 approaches.
Video: Technique for pulling the upper block with straight arms
Working out the deltoid muscles on the block
Training the deltoids is not an easy task, since the three bundles that form this muscle are not always worked evenly by exercises with free weights. Isolated movements are no less important here. Many of them can be performed in a crossover.
Chin row on the upper block while standing
This movement specifically loads the rear deltoids, which are traditionally lagging behind.
Before starting work, install a weight and secure it to the upper block rope handle, take it in their hands and move about 1.5 m from the simulator. The shoulders are in a position parallel to the floor.
- Inhaling, pull the handle towards the chin (photo). During movement, the elbows are located above the forearms. Shoulders should be kept down. The main effort coincides with exhalation.
- At the end point of the trajectory, make a short pause, straining rear delta. The body remains level.
- Inhaling, bring your arms to the starting position, while simultaneously stretching your shoulders. This movement is done under control.
Perform 10–12 times in 3 approaches.
Video: Performing pulley rows to the face
Crossover leg exercises
The block simulator will add variety to traditional training programs for the development of the lower part of the body and will become a safe alternative for those for whom classic squats, deadlifts and lunges are not recommended for health reasons.
Squats with a block - how to do it correctly
By exercising in this version, you can specifically pump up your buttocks: a specific technique allows you to squat as deeply as possible, which is impossible in the classic version. An additional bonus is the absence of axial load on the spine.
Choice Matters for Crossover Squats correct weight. It is selected so that the athlete does not fall back (too little weight) and does not follow the cable forward (excessive weight). You may need to do a few trial repetitions at the beginning of your training to make the right choice.
Having decided on the weight, attach a handle to the lower block (a short straight or rope handle will do). It is taken from a squat, keeping the back in a flat position with a natural arch. Without allowing the back to round, they move back a few steps. The cable assumes a tense position. The legs are placed slightly wider than the shoulders, and the toes are pointed slightly to the sides. The shoulder blades are brought together, the back and abs are tense. The body is slightly tilted back.
- As you inhale, lower yourself into a deep squat, moving your pelvis back. It is very important not to lean your body forward - this can injure your back.
- With a powerful effort from the buttocks, pushing off with the heels, exhale and return to the starting position. At the top point, the gluteal muscles are additionally compressed.
- Having completed the required number of repetitions, approach the machine with a straight back and, crouching, release the handle.
Do 10–15 repetitions in 3 sets.
The deeper this squat is done, the more the buttocks are worked. Crossover training allows you to squat almost to the floor.
Video: How to squat correctly in a crossover
Leg abduction on a block
The block simulator allows you to perform this exercise in different versions: it all depends on the starting position. To do this, you need to place a special cuff on the lower block of the device. It is attached to the ankle of the working leg. After completing the required number of repetitions, the cuff is moved to the other leg. You can work with one and the other leg without a pause for rest.
Table: Leg abduction on a block in different variations
| Name of movement | Starting position | Basic movement | Muscle activation |
| Taking the leg back | Facing a block device with one leg cuff | As you exhale, with the force of the gluteal muscle, move the leg back and up to the maximum possible height | Buttocks, posterior thigh area |
| Taking the leg to the side | Sideways to the exercise machine, the cuff is fixed on the leg located closer to it | Exhaling, move the leg with the cuff to the side, slightly overlapping with the supporting leg | Inner thigh area |
| Adduction of the leg | Sideways to the machine with the cuff on the leg further away from it | As you exhale, move the leg with the cuff to the side, upon returning to the initial position, bring it slightly overlapping with the support | Average gluteal muscle, adductor muscle of the thigh |
These exercises are done in 3 sets of 10–15 repetitions on each leg.
All movements are performed smoothly, without pulling the cable or involving the entire body in the work. At the top point, pause for 1-2 counts, focusing on contracting the target muscles. Lower the leg slowly and under control, without “throwing” it down and without relaxing the muscles.
Abductions and adductions in a crossover do not give the effect of losing weight in the legs and buttocks, but help correct the muscle relief.
Crossover abdominal workout
In the block simulator they perform one of the most effective exercises to strengthen the abdominal muscles, called “prayer.” It is inferior in popularity to traditional crunches on a Roman chair, although it is safer for the back and, when performed regularly and technically correctly, gives noticeable results.
Having installed the optimal weight on the upper block, take the rope handle in your hands and position yourself with support on your knees (you need to place a mat under them) approximately a meter from the simulator. As you go down, keep your back straight. You need to hold the handle in front of you in the forehead area.
- As you exhale, with the force of your abdominal muscles, twist your body, moving your head towards the floor.
- While inhaling, slowly return to the original position.
Do 12–15 repetitions in 3–4 approaches.
When making such a simple movement, it is important to ensure that it is not a tilt, but a twist. The main effort is made by the abdominal muscles - pulling the block with your hands should be excluded (their position remains unchanged).
The “prayer” exercise requires a clear “brain-muscle” connection: without concentration on the work of the abs, it will not be effective.
Video: Abdominal training using a lat pulley
It is advisable to perform exercises in a block simulator after completing the basic part of the workout - let them become the final chord, “honing” the muscles.
Crossover can be used for training using a superset system for different muscle groups. For example, you can combine a bench press and overhead pull-down in one set for effective development pectoral muscles. A superset will help to properly load the triceps: bench press narrow grip, combined with extension of the upper block.
It is recommended for athletes to use crossover training as the main part of the program during the “drying” period. This will allow them to work on the definition of muscle relief from different angles with minimal risk of injury.
In the block simulator you can quickly change the working weight. This design feature is used when exercising according to the “pyramid” principle: a series of several approaches is performed with a consistent reduction in the weight without pauses for rest.
The crossover simulator will not replace basic exercises with free weights, but will successfully complement them, increasing the effectiveness of training. It is ideal for athletes who, due to various reasons cannot train with dumbbells and barbells.
Grasp the top handle of the cable machine with a shoulder-width grip with your palms facing down. Move about half a meter away from the machine.
Bend your torso forward 30 degrees, stretch your arms in front of you, slightly bending your elbows. Flatten your shoulder blades and you are now ready to begin.
Keeping your arms straight (without bending your elbows), lower them until the handle of the machine is level with your hips. Exhale as you perform this movement.
As you inhale, return to starting position.
Repeat for the specified number of approaches.
Execution Variations
The exercise can also be done with a grip narrower than shoulder level.
— This exercise simulates a lying pullover. This is not a basic exercise; it is done with a small working weight to “finish off” the muscles.
— The handle needs to be pulled to the feet, at the lowest point, pull your shoulders back, bend over - this will further shorten your lats.
— The back should be arched in the lower back, the pelvis should be laid back, the legs should be slightly bent.
The description of the exercise “Pulldown with straight arms while standing” was written specifically for the Body-Zone website (bodybuilding and fitness). Any copying is permitted only if a direct active link to this page is provided.
About 10 years ago, almost all gyms practiced exclusively basic exercises with dumbbells and barbells. All isolated movements, including those on exercise machines, were ignored.
Today the situation has changed and in the programs of many advanced athletes you can see work on simulators. One such exercise is the straight-arm lat pull-down.
It is worth noting that many people completely forget about it and others like it, and do not focus attention on them.
Isolation exercises are great as “finishers” after basic exercises; they work the muscle well.
Benefits of exercise
- The overhead pull-down is suitable for girls who do not like to work with free weights. Moreover, this good option in order to add variety to training process and work your back.
- The Straight Arm Pulldown can be used as a “push” to build strength, endurance, and muscle mass. This is any “thinner” training program, including conservative ones.
The straight arm lat pulldown is not a basic exercise, so it should always be a secondary exercise, not a primary one.
In the modern scientific community, it has been proven that isolation exercises allow you to feel the target muscle much better. Working with just one base, not everyone can get the desired results. Alas, the body is designed in such a way that the muscle needs to be constantly shocked. Moreover, this must be done from different angles.
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I would like to note that the standing pull-down of the upper block to the waist is somewhat similar in technique to a pullover. Only in this case, the emphasis is more on the back.
Advantages:
- Forms a strong and robust torso;
- Works the back well;
- Widens the back;
- Suitable for both boys and girls who do not want to work with hardware.
What muscles are activated during work?
During the process of pulling the upper block on the crossover while standing:
- The main load falls largely on the latissimus muscle. This isolated exercise. Other muscles practically do not take part in the work.
- The pectoralis major and minor muscles, as well as the shoulder blades, act as synergists.
Pulldowns on a crossover: technique of execution
Correct technique execution will allow you to effectively work out the latissimus muscle, as well as avoid injury. There is nothing complicated about it, since the exercise is classified as simple. All actions take place on a simulator such as a crossover. You will also need a wide handle. Let's look at it step by step.
To take the starting position, follow these steps:
- Grip with two hands - slightly wider than shoulder width.
- The position of the hands is slightly above shoulder level.
- We pull the block towards us and retreat a few steps.
- Straighten your arms and stand in a stance with your feet shoulder-width apart.
- For better support, the toes can be slightly turned outward.
- The forward tilt of the torso should be approximately 30 degrees.
To reduce the stress on your elbows and knees, you can bend them slightly during the exercise.
Execution:
- Exhale and pull the handle towards you up to your thigh. It is important that the effort falls not on the arms, but on the latissimus muscle.
- As you inhale, bring your hands back.
What can be replaced?
This exercise– isolating, so the work involves a minimum number of other muscles. After all, the entire load falls on the target muscles – the latissimus.
The best alternative would be various basic exercises, as well as any other isolating exercises that work the target muscle. If you need something similar to this exercise, then there are the following options:
- Usage elastic bands or straps for two hands;
- Replacing the handle with a rope;
- Change position - kneeling.
Summarizing all of the above, it is worth noting that this exercise is best suited for girls. As for beginner guys, you can include it in the program as a finishing exercise, but not the main one. Also great for adding variety to your training program.
It is worth understanding that cravings vertical block will never replace basic exercises, so it must definitely go in a set with basic exercises.
When you include straight arm deadlifts in your program, you should adhere to the following recommendations:
- While performing the exercise, do not bend your arms. They should remain straight. A slight bend in the elbows is allowed.
- Lowering your hands completely to your hips, hold for a few seconds to better stretch the fibers.
- Don't round your shoulders or bend your lower back.
- The handle should not rise too high, in which case the deltas will be involved in the work.
- There is no need to make an impulse, the movements should be measured, without jerking.
- The downward movement is performed explosively, and the upward movement is performed slowly.
As for approaches and repetitions, everything is individual. The standard and classic scheme will look like this: 3-4 sets of 12-15 repetitions. Naturally, the number of sets and repetitions can vary depending on the athlete's goals.
The straight-arm lat pulldown is an isolation exercise for developing the back muscles.
The work includes the latissimus muscles, the teres major muscles and the long heads of the triceps, which, in particular, are responsible for correct position shoulder joint. Also develops well shoulder girdle and trapezius muscles.
Main working muscle groups: latissimus muscles.
Accessory muscle groups: trapezius muscles, triceps, rear deltoids.
Straight arm pull-down of the upper block - execution technique.
1. Stand facing the machine. Place your feet shoulder-width apart and take a couple of small steps away from the machine so that you can feel the tension on the cable.
2. Take the handle with straight hands, with an overhand grip, thumbs on top of the handle, the distance between the hands is shoulder width. Keep your back straight and motionless, tighten and tuck your abdominal muscles.
3. Inhale and use both hands at the same time to pull the weight down, holding the handle, until it touches the front of your thighs.
4. Keep your arms straight, although it is acceptable to bend them slightly at the elbows. As you exhale, lower the weight to the starting point. Do not raise your arms above shoulder level. Don't play around large scales until you get stronger!
Straight arm lat pulldown- This is an isolation exercise that is best performed at the end of a workout. This exercise is reminiscent of a lying pullover, only here the back is better worked due to the shorter amplitude. If you don’t take a lot of weight, then the execution will simply be untechnical, so it is performed at the end of finishing training. The exercise can be performed in a crossover or in a machine for pulling a block behind the head.
Starting position
First, you need to choose a handle for yourself: straight or V-shaped, whichever you prefer to work with. The handle must be held with straight arms, slightly bent at the elbows. Now set the weight and move away from the machine at a distance of 1 meter. Although the distance is up to you, try moving further away or getting closer. Choose a position and handle where you feel your back better when doing the exercise. Place your legs bent at the knees in line with your shoulders. Tilt your body forward 20-30 degrees. The neck is in line with the body. There is a mandatory deflection and fixation in the lower back until the end of the exercise.
Technique for performing overhead pull-downs with straight arms
After inhaling, smoothly lower your straight arms to your legs using your back muscles. At the lowest point near your feet, exhale and tense your back. Raise your hands to your chin. Then, you need to stretch your back muscles, to do this, lean forward and stretch your shoulders.
- Do not perform the exercise by inertia, but do it slowly down and smoothly up.
- When lowering the handle to your feet, you need to straighten your back a little.
- Use light weight for 10-12 reps. At heavy weight the technique of execution is lost, and other muscles begin to be involved in the work.
