Even though there are some exercises that can be combined while working your lower body, not all of them can. The cable crossover is one of those exercises. However, do not think that this is any less of an exercise. When used correctly, you will find that you have a well defined chest and shoulder. This exercise will also help when it comes to your posture as well. You will need to have cable machine, which has two sets of weights (one for each arm). It is good to also have a mirror, if available, as this can help you to see your form to make sure you are executing the exercise properly. The mirror also helps people to keep you on track because it gives you the visualization to keep going. How to perform the cable crossover 1. Get the appropriate weight for you and get both hands on the handles. Make sure that you are standing up straight, feet about hip width apart and hold your core so that you do not use it to help you with the move 2. Bring the handles in, pulling the weight in front of you so that you to the front of your chest. Make sure that your elbows are slightly bent so that you do not hurt yourself. 3. Bring your arms back but do not go too far back that it is a strain 4. Repeat these steps until you have completed all the reps in your set Tips for getting the best results with cable crossovers • Even though you can increase the difficulty, it is important not to start out with weights that are too heavy. If you do not work your chest much, you will find that you need to start at a very low weight. • As with every exercise, it is important to make sure that you are breathing properly while you are exercising. You will want to exhale as you are pulling the weight forward and inhale while you are bringing your arms back. • Focus on your breathing and the muscles that you are working on while doing this weight as this will keep you on track if you do not have a mirror to look at. • It is important not to try and swing your body or your arms while trying to complete this exercise as this can end up causing damage to muscles. Cables are not as forgiving as dumbbells are. • It is also important for you to make sure that you are standing directly in the center of the weights so that you are equally working your arms. If you do not you will find that you can injure yourself and end up getting uneven results • If you do not want to increase the weight, but you still want to give yourself an extra challenge, you can just do the exercise slower. The slower you do the exercise, the harder your body has to work. Increasing your repetitions also helps with getting a greater challenge with the cable crossovers

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In the previous articles we have come across exercises that will help you build bigger shoulders and a perfect V-shape posture. By now you might have known though it is hard to get a perfect body shape, it isn't impossible either. Following a proper exercise regimen will help you attain what you aim for. Now after the shoulder exercises, let's get onto working on upper back muscles. The rows exercise as they call it, is an exercise performed with a rowing machine. It could be down with the dumbbells, bars or t-bars rows with special equipments, in any case, though it might look like an arm exercise, it really helps in strengthening the upper body muscle.

Bent over t-bar rows exercise: • As usual before starting any weight lifting exercise it is advisable to do warm up exercises to make your muscles flexible. So start with some light aerobics exercises and continue it for a time span of 15-25 minutes. • Once you are done with warm up exercises, load your t-bar with the weight you intend to work on. But remember if you are a beginner or if you are doing this exercise for the first time then start with just 25-45 pounds of weight. If you are an advanced weight lifter then you can go up to 100 pounds of weight. However do not go beyond your comfort level, as it may worsen the condition than helping you out. • Face the ground and grasp the handles. Depending on the part of the back you want to emphasize you can either use a palms up, palms down or palms in position. • Now grasp the handle of your t-bar with your overhand grip. While you are lifting the weight make sure that you are standing with your feet placed shoulder width apart and your arms extended in front of you. Your knees also should be bent slightly. This will be your starting position. •

While you lift the t-bar see to it that you keep your body flat and bend your waist a little bit till your upper body is at 45 degrees from the vertical. The bar should be at arm's length straight below your shoulders. • As you exhale slowly squeeze your shoulder blades together and lift the t-bar as close as you can to your lower chest. One tip to be followed here is, while lifting the bar keep your upper arm as close to your chest as possible, as this will lay proper emphasis on the back muscle. • Hold this position for a second or two, as per your convenience and then slowly inhale and place the bar back on the ground. Come back to the starting position. • Repeat this exercise as per your fitness expert's recommendation. As mentioned before take proper position before starting this exercise, as an improper position may wrench your back out of whack instead of helping you out. As this exercise involves intense weight lifting to be done, it is wise to perform it under the supervision of an expert than doing it by yourself. So stay fit and enjoy your life.

Whilst lifting weights there are several different techniques and lifts that you can use to hone your body into a perfect shape. One of the best for zoning in on your triceps, deltoids and also your pectorals, is the Bench Press. Bench Press is also 1 of the 3 competitive lifts used in Power Lifting competitions. Regardless of your aim, perfecting this lift will allow you to really turn up the volume on your muscles, allowing them to become bigger and stronger. The main focus when using a Bench Press is on your Petoralis Major Muscles but it also has an effect on the surrounding muscles allowing them too to be developed and sculpted, these include; • Triceps Brachii • Scapulae Fixers • Serratus Anterior • Anterior Deltoids • Coracobrachialis • Trapezzii • Biceps Brachii (Long head) All of these muscles and muscle groups when exercised together allow the person using the Bench Press technique to full develop and strengthen their chest. The basic Bench Press consist of the person in question lying down on their backs whilst they raise from their chests to their full arm extension weights which are graded in Kilograms or Pounds depending on the country in question. In the interests of your own safety when performing this exercise you should always complete a Bench Press in pairs. One person lies down in the Bench Press board whilst the other stands behind it so that they are able to assist the other if they need it. After several Bench Presses your arms and chest can become sore and weak until the muscles grow so having someone there to help you lift the weight back onto the bar is important as it stops you from hurting yourself. Other reasons include; that you may have tiered to Bench Press too much weight or that you simply just lose your grip. After finishing you can then swap over the roles. Because you use different muscles and groups to help your Bench Press partner it means that you are able to swap places and work with a buddy, you will not be putting the other person in danger. There is a specific way to Bench Press as this allows the possibility of injuring yourself to become highly unlikely and that it works out the correct muscles that you are zoning in on. You have to ensure that you are lying down correctly, which means that you have to ensure that your shoulder blades are held together tightly so that you are able to ensure that the press will have a solid base to work from, your feet need to be flat on the floor and that your buttocks stay always in contact with the bench itself. When the weight is taken off the rack you need to ensure that your hands are kept in a way that allows your forearms to be at a right angle to the floor. This ensures that you are fully stable in your grounding and able to push up correctly in your arms to maximize your Chest muscles.

If you thought that the One Arm Dumbbell Preacher Curls is hard, well…let’s just say that the barbell biceps curls is a workout that is not meant for beginners. This exercise combines the use of heavy weights with a special movement that helps to place virtually all the pressure exactly where you want it – on the muscles of your abs. Some people would prefer to work with a trainer until they get used to the exercise Yes, everyone wants to Get Ripped, but as mentioned earlier on, this exercise is NOT MEANT for beginners! If you have mastered all the exercises that have been explained to you in the past series, then you are good to go. What You Will Need to Perform This Exercise In order to perform this exercise, you will need a large barbell, two weight plates that weigh ten pounds (at least) and two weight clips. How to Perform the Barbell biceps Curls •    First set the weight plates on the barbell, then use the clips to hold the weight plates close to the middle of the barbell as much as possible. These plates need to spin freely – this way, the barbell will roll (they mustn’t wobble). •    Then, kneel in front of the barbell, make sure that your knees are shoulder width apart; you should have a firm grip of the barbell with both hands. Ensure that your hands are a bit wider than shoulder width apart. •    You should extend both feet behind you – this way, your body weight will balance on not just your toes but also on your straight arms as well.  Your arms should of course be straight but not locked. •    Now, roll the barbell ahead of you in way that your body drops almost to the floor. But you will need to nearly lock your arms to do this. Keep looking forward and down and also make sure that your body is in a straight line. •    You will then need to push the barbell and yourself back into the push-up position. Make sure you don’t bend your arms or even arch your back when performing this exercise. Ensuring that you keep your body straight will of course need serious concentration on your part and a lot of abdominal strength. •    You can repeat this exercise for as many times as you please. But at first, you should do few repetitions in every set and also make sure that you take note of your body position. As you begin to gain endurance and your comfort level with this exercise rises, then you can go on to increase the number of repetitions. You need to understand that it is a lot better (and safer) to do fewer repetitions and execute them perfectly than to do lots of repetitions and do them incorrectly. It is important to immediately stop if you feel any back or neck pain while performing this exercise and consult your physician before you even attempt to do the barbell biceps curls again.

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Alternating Hammer Curls are a specific exercise aimed at your increasing the strength in your Bicep muscles. Hammer Curls are best done with dumbbells in each hand as they help you to control the rate at which your Biceps strengthen, improve in size and looks. Having strong Biceps not only looks good but allows you to get better at other exercises that involve weights. When using weights you need to make sure that you have a buddy or a spotter with you so that they can help you to keep your form and technique right so that you do not accidentally sprain or damage any other muscles in the process. Standing straight with your feet firmly planted shoulder width apart and your arms at your side with your palms facing you, you need to curl each weight alternatively in each arm up till at chest height. Using lighter weights and building up to heavier weights is the right way to go, as you may find at first you are unable to lift weights that you think you can as you are using your Bicep muscle alone rather than any other muscles to support the lift. Concentrating on one muscle takes time and patience. Holding your Bicep and using a counting system will improve the rate at which you increase the size and power of your muscles. Always keep your wrists locked so that you do not inadvertently damage them in any way. In effect only your forearms should move as this ensures that the concentration on your Biceps is absolute. There are variations of this exercise if you need more support for your back or if you need more support for your legs. This can be achieved if you sit down on a bench to do the Alternating Hammer Curls. You can use the back support if you need it or not if you do not. The exercise is performed exactly the same with a straight back and your feet shoulder length apart. Tuck your elbows into your waist and use only your Biceps to pull up the weights, in alternate raises. Keeping your breathing measured and controlled will allow you to lift heavier and heavier weights over time and will benefit your training regime as a whole. Inhaling as you raise the weights and exhaling as you let go after your count will help you to fully take control of the muscle in question which in this case is your Bicep. Muscles are always improved, sculpted and built upon better when they are taken from a lower weight mass as this controls the amount of stretching the muscle does which builds stronger and more reliable result.  Stretching before and after exercise minimizes the chances of damaging your muscles, so make sure that you stretch fully as looking after yourself does not start or end with the exercise alone.  The look and feel of your arms has to include in your regime Alternating Hammer Curls because without them your workout regime is not complete.