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    Iron Cross: 360 Pulley


    Exercise Name: Iron Cross: 360 Pulley


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    Primary Muscles:
    CHEST
    UPPER BACK-LATISSIMUS DORSI

    Technical Difficulty:
    4 ALARM INFERNO: ELITE INTENSITY

    Equipment:
    360 PULLEY MACHINE

    Training Benefit:
    STRENGTH


    Starting Position: Adjust the Pulley to the highest position. Grasp a Handle with each hand with the thumbs facing forward and pull them down to the outside of the hips. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Extend the legs in front of the body. Hold the body up with the support of the arms and legs.

    Progress
    : Allow the arms to slowly spread outward away from the body, thus lowering the body. Keep a slight bend in the elbows throughout the set. Once the arms are at shoulder level, pull the arms toward the body, lifting the body upward. Return to the starting position and repeat.

    Tips
    : High Level, Shoulder Precautions.

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