The Ultimate Cherry Pickers Exercise: A Step-by-Step Guide

Cherry pickers exercise is a strength training exercise that targets the muscles in the shoulders, specifically the deltoids. The exercise is typically performed using a cable machine and involves pulling the cable down towards the shoulders while standing in a bent-over position.

The exercise is named “cherry pickers” because the movement mimics the motion of picking cherries off of a tree. It is a great exercise to work on your shoulder and upper body strength, and it is often used as a variation of the traditional pulldown exercise.

Cherry pickers exercise is an exercise that targets the shoulders, triceps, and core. To perform the exercise, you will need a cherry picker machine or a cable machine with a high pulley attachment.

Cherry Pickers Exercise Benefits

Cherry pickers exercises, also known as chin-ups or pull-ups, are a form of strength training that primarily target the muscles of the upper body, including the biceps, triceps, shoulders, and upper back. Some benefits of cherry pickers exercises include:

Building muscle and strength in the upper body

Improving upper body endurance

Improving grip strength

Improving overall fitness and cardiovascular health

Improving posture and reducing the risk of back pain

It’s also beneficial for burning calories and promoting weight loss as well as improving overall body composition.

Step By Step Instructions On How To Do The Cherry Pickers Exercise

Start by standing in front of the machine and grasp the handles with an overhand grip.

Step back from the machine so that your arms are fully extended and your body is in a slight lean forward position.

Keep your elbows close to your body and slowly pull the handles down towards your chest.

Pause for a moment at the bottom of the movement, then slowly return to the starting position.

Repeat the movement for the desired number of reps and sets.

It’s important to keep good form throughout the exercise, especially to avoid any injury. Start with a light weight and increase it gradually as you get stronger.

Common Mistakes To Avoid White Performing The Cherry Pickers Exercise

Some common mistakes made when doing a cherry pickers workout include:

Don’t lock your knees

Don’t put too much strain on your spinal cord when bending dowm

Aim for a slow smooth movement, don’t rush the workout

Avoid bouncy movements, even though smooth and slowly movements make your hamstrings hurt, just go with it.

Incorporating The Cherry Pickers Exercise Into a Full-Body Workout

A cherry pickers workout is a type of upper body exercise that targets the shoulders, triceps, and upper back. To incorporate it into a workout, you can do the following:

Warm up: Before starting the exercise, make sure to do a proper warm-up to prepare your muscles for the workout. This could include some light cardio, such as jogging in place or jumping jacks, as well as some dynamic stretching exercises to loosen up your shoulders and upper back.

Start with proper form: To perform the cherry picker exercise, stand with your feet shoulder-width apart and your knees slightly bent. Hold a weight in each hand and keep your arms straight in front of your body.

Execute the movement: Slowly raise the weights up to your shoulders, keeping your elbows close to your body. Lower the weights back down to the starting position and repeat the movement for the desired number of repetitions.

Incorporate it into a workout routine: You can do cherry picker exercise as a part of your upper body workout routine. You can do 3-4 set of 8-12 reps of cherry picker exercise after doing other upper body exercises like push-ups, rows, and pull-ups.

Remember to cool down and stretch: After completing your workout, make sure to do a proper cool-down to help your muscles recover. This could include some light cardio, such as jogging in place or jumping jacks, as well as some static stretching exercises to loosen up your shoulders and upper back.

After a good workout don’t forget to drink your water or a sports drink – try to avoid too much sugar and don’t forget, sometimes the body needs to rest. Sometimes a good rest is the best medicine because if you exercise to much and you push your body to the limits you will do more harm than good. Remember also before a good workout to stretch your body a little bit, this way you avoid the possibility of injuring yourself or being too tired and overworked the next day; and finally remember to enjoy yourself.