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: SINGLE LEG / RDL (Cross Body)

This movement is performed the same as the Cable Row – SL RDL. The only difference is the set-up position which is perpendicular to the cable machine.

• Set cable machine low to the floor
• Begin in a single leg stance, standing on a straight inside leg
• Hold the cable handle with your outside hand, at your side, thumb up
• Your outside knee will be lifted at waist height, bent at 90°, foot dorsi flexed, toe up
• Slowly reach across your body as you perform a SL RDL. Rotate with palm facing up
• At the same time extend your offside leg so that your hips and back are flat and parallel to the floor
• Pause for 2 sec and return to your starting position while pulling the handle back across your body