Kneeling X Cross

Kneeling X Cross

Keep the cables at the appropriate height throughout the movement to focus on the upper back contractions. Keep the traps down with a proper head posture. Alternate the knee that is down with each set. If need to one arm at a time when a dual arm cable machine is not available.

Kneeling X Cross

The final number for the repetition speed is the contracted position. For example 3-1-1-2 would indicate a two second hold of the contracted position which will add significant challenge a the weight load increases over time.