“Cable Cross Overs” #3 Exercise (Monday Shoulders)
Oh Yes! We continue to hammer on the Shoulder workout. It is Monday and we are at it again. The exercise above can be done anytime during Shoulder Training but I like to leave it until after I have done the heavy mass producing exercises of Shoulder Presses alternating with High Pulls with a Rope.
Cable Crossovers Instruction
You will notice that I use “No Handles” for this exercise. I grab the ends of the cables and bring them to a position over my head such that the cables cross (intersect) precisely over my head. I then pull the cables laterally down to the horizontal position or slightly beyond this point. I do a total of 15-20 reps. I start at the lowest plate on the stack. With each new set I add a plate. I try to go eventually with each set to the weight that barely allows me to complete the set—and I stop.
Benefits of Cable Crossovers
The Cable Cross Over hits the lateral delts and to a lesser degree the posterior delts. It’s designed to add size and definition to the shoulders. This is a great exercise for me to see the etching and the definition that this exercise produces with each rep.
Arnold Taught Me by Example
The first time I saw a video of Arnold Schwarzenegger doing cable crossovers I was sold on their benefit. When I tried it myself I could not decide if they were good or bad because it was a new movement and it hurt my shoulders in a new and different way. Following the admonition of my Coach Justin Dees I continued to do them but I stopped when the pain became too great. By discontinuing the sets at the point of too much pain spared me from injury. However, I made a note as to the weight that I maxed out at and determined to do better in the future. This serves as a great motivator to keep doing better to get my shoulders bigger and more defined.
Effort and Persistence Will Take You Home
Bodybuilding is a precise sport that demands a lifestyle of constant improvement. The Shoulders are a great measure of the progress we are making. Each exercise is designed to take you to the next level with effort and persistence being the chief elements of constant change.
In closing, let me say that I do not neglect my shoulders. These have become one of my calling cards. I am proud of my shoulder development but it has not come easy and without proper planning. I encourage you to pay close attention to these videos for proper instruction and to get a sense of the amount of effort required to make the gains you desire. Keep at it!
Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM
I use this in conjunction with my Pre-Workout Drink “Galvanized.” I provides plenty of electrolyte replacement and a heavy dose of Branched Chain Amino Acids which augment enhance the quality of the protein I take in each day with my whole foods diet. ElectroAmino Provides me energy, helps with my post workout recovery and it reduces the catabolic effects of training i.e Muscle Breakdown. Note: BCAAs serve as the building blocks of protein and they also help to increase endurance, stimulate protein synthesis, and they stimulate fat loss.
ELECTROAMINO’S PROVEN RESULTS and QUALITY INGREDIENTS
- Supports Lean Muscle Growth*
- Helps Prevent Muscle Catabolysis*
- Increases Protein Synthesis*
- Promotes Hydration and Fluid Balance*
- No Caffeine, Artificial Sweeteners or Colors
Six Pack and Senior 