- Stand facing very high pulley. 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.
- Pull down cable attachment to side of chest and rotate body
toward side of pulling arm. Return until arm and shoulder is
fully extended, allowing shoulder to raise. Repeat. Continue
with opposite arm.
- 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 secured base of support.
- With the legs in opposite
stance, body will be turned more away from cable, resulting
in slight difference of muscle involvement throughout movement.
Near end of pull:
Synergist (as shown)
Synergists (opposite stance)