- Sit slightly forward on platform or secured bench close to
cable attachment. Bend forward and grasp cable stirrup with one
hand. Slide hips back by positioning knees with slight bend.
Allow arm, shoulder, and torso to be pulled forward under weight
- Pull cable attachment to side of torso, straightening back
and leaning back slightly. Pull shoulder back and push chest
forward during contraction. Return until arm is extended and
torso is pulled forward. Repeat. Continue with opposite arm.
- It is optional to bend lower back forward during stretch
and pull it upright during contraction. If torso does not bend
forward, Erector Spinae acts as stabilizer muscle. See straight
back form. Quadratus Lumborum and Obliques are involved in
spinal rotation if waist is rotated more than demonstrated. Hamstrings
and Gluteus Maximus are no longer stabilizers if seated on bench
with upper leg support.