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: Cross Behind

• Set up in a Split Stance position
• From here, cross your back leg behind. This will allow for a greater stretch at extension.
• Your front shin angle is vertical with your knee directly over your ankle
• Set the cable at chest height
• Starting with work arm at full extension using an overhand grip. Rotate your hand to a thumb up neutral position at the completion of the row.
• Engage your hips to create a stable platform to rotate over
• When rowing, reach forward with the opposite arm. Pull the elbow back with this same arm when extending the work arm
• 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.