Sore biceps after cable cross overs

[XX400EX]

Hello yesterday i did cross overs upper and lower. This is the 1st time doing them on a real machine for me instead of my home one lol. Any ways is there a better way to bring in less biceps im so sore im debating to do back tonite since biceps are used some in back work. Thanks Al

[ntrllftr]

Without watching you perform them it is really hard to guess what the problem was. Could be that you had the elbows not bent enough/too much. Could be too much weights. It could be the combination of them.

I'm willing to bet that you had the arms more straight out then angled in?
This will cause a lot of stress on the bicep.

Next time lower the weight a little bit and bend the elbows as if you are doing a crab most muscular pose.

This exercise does not need a lot of weight to be effective. The holding and squeezing at the top is the most critical part if this exercise. Actually It should be used as a finishing exercise. IMO of course.

.

[XX400EX]

Ok cool thanks ill pay more attention to my form and drop the weight some too. I used 60 lbs for them.

[BlondeD00d]

Yes I would agree that this is a finishing exercise to squeeze the last amount of blood into your pecs as possible. Go light and focus on the contraction. As an alternative, I like doing single-arm crossovers from a low pulley with a D Handle. By starting with your hand down, arm straight or slightly bent and have your hand a few inches behind your body instead of directly beside you. Then, keeping your arm straight, squeeze your chest and bring your arm in front of your chest (or a bit further). I find that it helps to keep my pinky towards the opposite side of my body at the peak contraction to get a better squeeze. I do 7 sets of this as a finisher using light enough weight to get 10-12 reps and only rest about 30-45 seconds max to keep a good pump. Just my input. Hope it helps.

[Most Muscular]

I suspect you're using to much bicep and not enough chest muscles while doing this exercise. Try to imagine that you're hugging a big tree or barrell... that is how you're arms should be positioned for this exercise. To help you utilize your pecs and not your biceps think about flexing your chest muscles to get the weight to move. This mind/muscle connection will help transfer the signal to the pec muscles and give you the most out of the exercise.

nuff said...

[ntrllftr]

Forgot that I have a video of how I do them.
Just as Most Muscular said hugging a tree.

Notes:

Notice the elbows how they are bent.
The range of motion.
The hold and squeeze at the top of each rep.

[XX400EX]

Thanks for the replys watched the vid too. This will help alot.

[XX400EX]

Update guys i did the crossovers yesterday and no sore biceps today. Sore pecs yes so all your help worked many many thanks.

[C5VetteLS1]

Carl's video's are very helpfull. Beats the hell out of trying to write or read about his execution of the exercise.

Thanks Carl