Grasp end of Triceps Rope Cable attachment with one hand so that protruding end is in contact with side of hand (thumb and index finger). Stand away from pulley with arm back at side and elbow straight.
Raise stirrup forward and upward until arm is well above horizontal or cable makes contact with underside of upper arm. Lower and repeat. Repeat with opposite arm.
Height of movement may depend on range of motion or when cable makes contact with underside of forearm. Raise should be limited to height achieved just before tightness is felt within shoulder capsule. Alternatively, height just above horizontal may be considered adequate. However, thumbs up position with external rotation of the shoulder (AKA: 'Open Can') as compared to palms down position with shoulder internal rotation may increase range of motion of shoulder flexion before subacromial impingement is experienced. This positioning also decreases Lateral Deltoid involvement while increasing Clavicular Pectoralis activation.
- Pectoralis Major, Clavicular
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations