
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.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
Stabilizers
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