Arm adductions in the crossover while lying down

This exercise is analogous to dumbbell flyes while lying down. The main difference is that with dumbbells, your chest rests at the top position. Here, even at the top, the chest is stretched by the lower pulleys. It is best to bring your hands together all the way. One of the videos shows a version with an inclined backrest, which shifts the load to the upper part of the chest.

Nuances and Mistakes

1. This exercise is a counterpart to dumbbell flyes while lying down. The key difference is that here the weight acts with equal strength on the chest muscles throughout the entire range of motion, as the direction of force application matches the direction of the cables. In the case of dumbbells, the load is maximal at the bottom of the movement and minimal at the top.

2. To shift the focus to the upper part of the chest, you should set the bench at a slight incline. An angle of 20–30 degrees is sufficient; more is unnecessary.

3. Lower your arms until your wrists reach shoulder level. It is advisable to bring your hands together completely, and at the top position, fully extend your elbows. This will maximize the contraction of your chest.

4. For better effect, I recommend opening your chest and squeezing your shoulder blades together.

5. It is preferable to rotate your wrists inward when spreading your arms. This will make the exercise more comfortable.

6. This exercise is not fundamental. Therefore, it is ideal for targeting the chest muscles after 1–2 fundamental exercises.

7. Do not chase after heavy weights. If you cannot perform at least 8 clean repetitions, reduce the weight.