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 Row: Reverse Lunge

• Set up standing with feet hip width apart, facing forward towards the cable machine
• Adjust the cable to half kneeling waist height
• The cable handle should be at the side of your waist, with your hand in the thumb up neutral position
• Reverse lunge into a half kneel position
• At the same time, fully extend your work so that your palm is facing down
• Step forward to return to your starting position, pulling the cable back to your waist
• Do not let your elbow get behind your body by pulling too far