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: Chest Height

This variation is going to work more on scapular protraction and hip flexion than the higher height setting.

• Begin in a split stance with both feet facing forward and hip width apart
• The Leg of your work side back
• Starting with work arm at full extension begin with an overhand grip. Rotate the hand to a thumb up neutral position at the completion of the row.
• As you pull back, extend both hips to an upright position. Your front foot will remain pointed forward while your rear foot will be placed perpendicular to the cable. Your rear heel will be flat to allow you to utilize your rear hip as a brake.
• Don’t allow the front knee to cave in, keeping knee over ankle.
• Pull the handle to the middle of your chest as you rotate
• Do not let your elbow get behind your body at the top position by over rotation. Shoulder rotation should finish in line with the cable