UPPER-BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Upper Body Movements involve rotation of the shoulder joint, elbow flexion and extension. These exercises will increase strength of the chest, upper back, traps, shoulder region, and arms. Typically, the movement patterns are either pulling or pushing in either a vertical or horizontal plane dependent upon body position.

1-ARM CABLE ROTATIONAL ROWS

The 1-arm Cable Rotational Row is a versatile exercise for two reasons. This rowing variation focuses more on the protraction and/or upward rotation of the scapula compared to retraction of the scapula, which is what you’d typically see in a conventional rowing exercise. Another benefit of the rotational row is the ability to teach proper front hip loading and proper hip extension throughout the same exercise. Cable position will determine how much you load your front hip and how much scapular upward rotation you’ll be getting.

1-Arm Cable Rotational Row: Rear Foot Elevated Split Stance (RFESS)

• Set up in a RFESS position, knees hip width apart. The leg of your work side is back.
• Set the cable height low to the floor
• Begin in a low split stance position, work arm fully extended, palm facing to the floor
• Your torso should be leaning slightly forward with your rear thigh and forward shin angle matching the angle of your torso
• As you stand up, rotate your shoulders, rowing the cable handle to the side of your waist and rotating your hand to a thumb up position
• At the same time reaching forward with the opposite arms to full extension and on the same plane as the row
• Attempt to not open your hips as you stand up, rather keeping them square and perpendicular to the direction of the row
• Without pause, return to starting position
• Preform the number of reps prescribed and then repeat with the other side