- Sit slightly forward on bench or platform and grasp cable
attachment. Place feet on vertical platform. Slide hips back
positioning knees with slight bend. Allow weight on cable to
pull torso forward while stretching arms and shoulders upward.
- Pull cable attachment to waist and lean back slightly. Pull
shoulders back and push chest forward while arching back. Return
until torso, arms, and shoulders pulled forward. Repeat.
- It is optional to bend lower back forward during stretch
and pull it upright during contraction. If low back is kept still,
Erector Spinae acts as synergist muscle. Also see exercise on
and adjustable height pulley.