- Sit on seat or bench. Bend forward and grasp cable stirrup
with one hand. Position torso upright allowing shoulder to be
pulled forward under weight on cable.
- Pull cable attachment to side of torso while pulling shoulder
back, arching spine, and pushing chest forward. Return until
arm is extended and shoulder is pulled forward. Repeat. Continue
with opposite arm.
- If two high pulleys are available, consider using opposite
pulley as arm exercised. If pulley is far away enough, it is
optional to bend lower back forward during stretch and pull it
upright during contraction. See Cable
One Arm Seated High Row. Quadratus Lumborum and Obliques
are involved in spinal rotation if waist rotates. Hamstrings
and Gluteus Maximus
become stabilizers, if seated on bench with feet propped forward
with no upper leg support.