Instructions
Preparation
- Sit slightly forward on platform or secured bench close to cable attachment. Bend forward and grasp cable stirrup with one hand. Slide hips back by positioning knees with slight bend. Allow torso to be pulled forward under weight on cable.
Execution
- Pull cable attachment to side, straightening back and leaning back slightly. Pull shoulder back and push chest forward during contraction. Return until arm is extended and torso is pulled forward. Repeat.
Comments
- It is optional to bend the lower back forward during the stretch and pull it upright during contraction. In which case, the Erector Spinae becomes a synergist muscle. Quadratus Lumborum assists in spinal rotation if waist is rotated more than demonstrated.
Classification
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Pull |
Muscles
- Back, General