Weight Equipment and Exercises: Body Solid Cable Crossover Machine

In today’s blog we've chosen to highlight the Body Solid Cable Crossover Machine and some of the exercises that can be carried out on this favoured piece of weight equipment.  Cable machines are extremely versatile pieces of equipment and a fantastic investment that allows you to adjust the machine to target almost any muscle group, whether you want to cut fat, create leaner muscle tone or build muscle mass.

Cable Chest Fly

The cable chest fly workout is a perfect starting point for novices to this equipment who are looking to begin building up strength in the muscles of the chest, triceps and shoulders.  Increasing the mass of the pectoral muscles will steeply increase metabolic rate and, as a result, strip fat rapidly.

Step 1:

This is a shoulder height pulley exercise so you need adjust the arms either side accordingly – you should be able to grip on to the stirrups handles, holding your arms out horizontally at shoulder height.  Place your feet firmly on the floor, one in front of the other.

Step 2:

Holding your arms out to your sides and shoulder height, make sure you maintain a slight bend at the elbow.  Without bending your arms any further, pull the cable around to the front of you so that you’re holding your arms out directly in front of chest, bringing your hands together. Slowly exhale whilst performing this move.

Step 3:

Hold this position for a few seconds, contracting the muscles.  Slowly release your arms, bringing them back round to the starting position and repeat for 10 reps before taking a short interval.  Repeat two more sets of 10 repetitions.

Once you become comfortable with this exercise, you may want to increase the intensity by increasing the weights per stack or increasing the length of time that you hold your arms in the step 2 position.

 Reverse Lunge with Row

This exercise really demonstrates the full potential of this piece of weight equipment.  Simple to perform, the exercise provides a full body workout.  You’ll find that you’ll be targeting the traps, lats and delts of the back; your triceps, biceps, abdominals, hamstrings, quads and glutes.  This is a mid-to-high pulley exercise so make sure the arms are approximately chest height.

Step 1:

Stand with legs firmly placed hip-width apart facing the Body Solid Cable Crossover Machine.  Hold the stirrups directly out in front of you, ensuring there is enough tension on the cables.

Step 2:

Keeping one of your legs firmly positioned, step back into a lunge, pulling the stirrups towards your chest - try to keep your forearms parallel to your shoulders.

Step 3:

Slowly stand up and return to the starting position, pushing your arms back out in front of you and repeat on the other leg.  Do this for 10-15 reps on each side and increase for further intensity.

 Machine Hammer Curl

This exercises focuses predominantly on the triceps and is a great workout for beginners or experienced of any fitness level.  This is a low pulley exercise so make sure the cables of the machine have been adjusted to the lowest setting.

Step 1:

Stand with legs firmly paced hi-width apart, facing the cable machine.  Holding a stirrup in each hand, make sure your palms are facing each other with your arms by your sides.

Step 2:

Slowly exhale and bend your arms at the elbows, bringing your hands up to your shoulders.

Step 3:

Breathing in, lower your arms to their original position and repeat this for 10 reps.  Increase the weight stacks to build muscle mass or increase the reps to create leaner muscle and build intensity.

For more information about the Body Solid Cable Crossover Machine, please visit our online fitness store where you'll find more about this piece and the other weight machines within the Body Solid range.