Classification
| Utility: | Auxiliary |
| Mechanics: | Compound |
| Force: | Pull |
Instructions
Preparation
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.
Execution
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.
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 secured 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:
Muscles
- Brachialis
- Brachioradialis
- Teres Major
- Deltoid, Posterior
- Rhomboids
- Levator Scapulae
- Trapezius, Lower
- Trapezius, Middle
- Pectoralis Major, Sternal
- Pectoralis Minor
- Obliques
- Psoas major
- Quadratus lumborum
- Iliocastalis lumborum
- Iliocastalis thoracis
Synergist (as shown)
Synergists (opposite stance)
