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: SL RDL

This movement combines a SL RDL with a cable row challenging both hip mobility and stability

• Begin by facing the cable machine with the pulley set low to the floor
• Your rowing side hand will begin with the handle at your side, thumb up
• The same side leg is lifted to hip height with knee at 90°, foot dorsi flexed, toe up
• The opposite side leg is straight, with foot facing forward
• Slowly reach forward to full arm extension as you perform a SL RDL. This hand will rotate to palm facing the floor
• 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 rowing the handle back to your waist.