Cable Alternating Seated High Row

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Instructions Preparation Sit and grasp cable stirrups one with each hand. Lean back slightly allowing arms, shoulders, and torso to be pulled forward under weight on cables. Execution Pull one cable stirrup to side. Pull shoulder back, push chest forward, and rotate body slightly toward pulling arm. Return until arm is extended and torso faces forward. Pull with opposite arm alternating between each side. Repeat. Comments Rotation of torso as shown is optional. Quadratus Lumborum and Obliques act as stabilizers if waist is not rotated as demonstrated. Hamstrings and Gluteus Maximus act as stabilizers if seat is not available and legs are propped forward.

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major, Sternal Quadratus Lumborum Obliques Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Antagonist Stabilizers Rectus Abdominis Obliques