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绳索肩上推举
新手
1
使用手柄附件，并将缆绳设置在器械底部。站直，确保背部保持平直。起始位置为手掌朝前。
2
用肘部和肩部同时发力，将负重直接推举至头顶上方。
绳索胸推
新手
1
使用手柄附件。缆绳应调至肩部高度。
2
把两个手柄拉到胸前，确保你站在绳索交叉训练器的中心。
3
向前走几步。然后将负重向前推。
4
同时屈伸肩部和肘部。
Cable Standing Single Arm Chest Press
新手
1
Stand sideways to cable and hold handle at chest height with elbow bent.
2
Brace core and press handle straight forward without rotating torso.
3
Squeeze chest at extension, then return handle slowly to starting position.
Cable Standing Single Arm Incline Chest Press
中级
1
Stand sideways to cable with handle set low, holding it at chest height.
2
Press handle upward and forward at a slight diagonal, keeping torso stable.
3
Squeeze chest at the top, then return slowly to starting position.
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