Cable Twisting Standing High Row

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Instructions Preparation Stand facing high pulley positioned slightly above head level. Grasp stirrup in one hand and step back so arm is straight. With leg of opposite side as loaded arm, plant forefoot far back on floor. Slightly bend knee of forward leg, same direction as foot. Allow shoulder with stirrup to be pulled forward with twist through waist. Execution Pull cable attachment to side of torso and rotate body toward side of pulling arm. Pull shoulder back and push chest forward. Return until arm is extended and shoulder is pulled forward. Repeat. Continue with opposite arm. Comments In standing position, both spinal rotation and hip rotation contribute to body's rotation. Because rear leg is only supported by forefoot, hip of forward leg is utilized (hip internal rotation / transverse adduction) much greater than hip of rear leg since forward leg offers more secure base of support. Opposite Stance With the legs in opposite stance, body will be turned more away from cable resulting in slight difference of muscle involvement throughout movement. During movement: less spinal rotation more hip external rotators / transverse abduction (forward/opposite side hip) less hip internal rotators / transverse adduction (rear/same side hip) Near end of pull: less shoulder extension more shoulder abduction

Classification  Utility: 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 Obliques Quadratus Lumborum Psoas major Iliocastalis lumborum Iliocastalis thoracis Synergist (as shown) Tensor fasciae latae Gluteus medius Gluteus minimus, anterior fibers Adductors, Hip Synergists (opposite stance) Hip External Rotators Gluteus maximus Gluteus medius Gluteus minimus Dynamic Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Antagonist Stabilizers Rectus Abdominis