Cable Cross-Over Lateral Pulldown

Cable Cross-Over: 1. Stand in the center between two cable machines. 2. Extend your arms out to your sides ensuring that they are parallel to the floor. 3. Grab the handles with a firm grip. 4. Engage your core and keep a slight bend in your elbows. 5. Pull both handles towards the center of your body, crossing them over each other. 6. Squeeze your chest muscles at the center and then slowly release back to the starting position. 7. Repeat for the desired number of repetitions. Lateral Pulldown: 1. Sit on the lat pulldown machine with your thighs secured under the pads. 2. Grab the wide bar with an overhand grip, slightly wider than shoulder-width apart. 3. Keep your back straight and your chest up. 4. Pull the bar down towards your upper chest by squeezing your shoulder blades together. 5. Engage your core and avoid using momentum to bring the bar down. 6. Pause for a moment at the bottom of the movement, feeling the contraction in your back muscles. 7. Slowly release the bar back up to the starting position. 8. Repeat for the desired number of repetitions.