Exercise of the Week: Cable Cross Pull | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Cable Cross Pull

August 8, 2013

STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Cable Cross Pull

Who Does It

Jordan Eberle, Edmonton Oilers RW

Sports Performance Benefits

Builds back strength, which helps you win battles for position against opponents. The move also promotes shoulder stability, which is important for absorbing contact from a tackle or body check.

How To

  • Stand two feet in front of an adjustable cable or Keiser machine with your feet hip-width apart.
  • Hold the cable handles in front of your face with your arms crisscrossed.
  • Pinch your shoulder blades together and pull the handles down and across your body, finishing the pull at your hips.
  • Slowly return your arms to the starting position, maintaining tension on the cables as you move.

Sets/Reps: 4x5

Coaching Points

  • Use a light weight and perform at a high speed.
  • Pull the handles down and across your body.
  • Keep your core engaged throughout.
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,344,121
Derrick Rose Explains How He Stays Positive
Views: 4,900,599
Why You Should Never Doubt Colin Kaepernick
Views: 17,496,088

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,790,359
Dwight Howard Stays in the Gym All Night
Views: 3,917,254
Two-Ball Dribbling Drill With John Wall
Views: 3,359,926

Load More
More Cool Stuff You'll Like

Putting Together an Off-Season Workout for Point Guards

In the basketball off-season, athletes will look to optimise their performance for their return to the competetive season. When comprising an off season...

3 Keys to Better Softball Workouts

Train Like a Pro: Los Angeles Lakers Strength Training Program

5 Ways to Get a Higher Vertical Jump

Train Like a Pro: Damian Lillard's Basketball Core Workout

Add Surprise Sets for a Great Workout Finisher

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

What Happens When You Do The Same Exercise Every Day?

4 Exercises From NFL Players to Build True Game Speed

4 Simple Golf Core Exercises to Increase Your Driving Distance

5 Quick Workout Fixes for Faster Muscle Growth

Jump Higher After a Month With These 3 Exercises

Evan Longoria's Off-Season Strength and Resistance Workout

Build Bulletproof Chest Strength With This Unconventional Method

3 Keys to In-Season Baseball Training

Can You Survive This Insane 100-Rep Push-Up Challenge?

Build Max Power With These Pulling Exercises

The Best Lower-Body Landmine Exercises

Abby Wambach's Soccer Power Workout

Prevent Volleyball Shoulder Injuries With These Exercises

Increase Your Explosiveness with the Power Curl

6 Gym Machines That Are Actually Worth Your Time

Todd Durkin

3 Tips to Blast Through Training Plateaus

Get a Full-Body Workout With Just 2 Exercises

Posterior Chain Fixes to Improve Your Game

Build Awesome Arms With This 15-Minute Workout

How Strength Training Changed Rory McIlroy's Game

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Save Your Shoulders With These Barbell Landmine Exercises

3 Simple Strategies for a Better Workout

Todd Durkin's Complete Football Strength Training Program

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

12-Week Resistance Band and Chain Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Build Wrestling Strength With the Gable Lock Isometric Hold

3 Tricks for a Stronger Front Squat

The Top 10 Mistakes Athletes Make in the Weight Room

How to Improve Shoulder Strength and Flexibility

7 Farmer's Walk Variations for Improved Core Strength

Prevent ACL Injuries With This Exercise

When Not to Try Unstable Hockey Training

3 Habits of Highly Successful Coaches

The 3-Minute Total Arm Pump

Train Like a Pro: Peyton Manning's Core Workout

Use Eccentric Lifts to Increase Size and Strength