- Sit on seat or bench. Bend forward and grasp cable stirrup
with one hand. Allow shoulder with stirrup to be pulled forward
with twist through waist.
- Pull cable attachment to side of torso while twisting though
waist in opposite direction. Pull shoulder back and push chest
forward. Return until arm is extended and shoulder is pulled
forward. Repeat. Continue with opposite arm.
- If two high pulleys are available use opposite pulley as
exercised arm. If pulley is far enough away, it is optional to
bend lower back forward during stretch and pull it upright during
contraction. See Cable One Arm
Seated High Row. Hamstrings
and Gluteus Maximus
become stabilizers if seated on bench with feet propped forward
with no upper leg support.