Cable Lying Row

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Instructions Preparation Straddle head of bench and grasp stirrups on two high pulley cables. Lie on bench with stirrups in each hand and arms extended upward. Execution Pull stirrups down to each side of chest until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched upward. Repeat. Comments Pulleys should not be too far apart, as they are on standard cable crossover machines. Stirrups on pulleys should be high enough to allow shoulders to stretch forward when arms extend. Pull shoulder blades together when completing pull. Other rowing exercises should be considered if resistance required begins to exceed upper body weight since back will begin to raise up off of bench.

Classification  Utility: Basic or 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 Dynamic Stabilizers Biceps Brachii Triceps, Long Head