Single arm high cable cross over

This is an instructional video to correctly demonstrate Single arm high cable cross over

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Upper Pecs
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Stand sideways on to a high cable attachment
  5. Take hold of the handle on the side closest to the cable handle
  6. Keeping your elbow high and you forearm close to horizontal take the slack up from the cable so that your elbow is as far back as it can go, gaining a stretch in the Pecs.
  7. Next push the arms across the chest as far as it can go across the midline.
  8. Once you can’t go any further then slowly return back to the start position to stretch the Pecs again
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).