Cable Twisting Standing Overhead Pull

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Instructions Preparation Stand facing very high pulley. Grasp stirrup in one hand and step back so arm is straight. With leg of opposite side as loaded arm, plant forefoot far back on floor. Slightly bend knee of foward leg, same direction as foot. Execution Pull down cable attachment to side of chest and rotate body toward side of pulling arm. Return until arm and shoulder is fully extended allowing shoulder to raise. Repeat. Continue with opposite arm. Comments In standing position, both spinal rotation and hip rotation contribute to body's rotation. Because rear leg is only supported by forefoot, hip of forward leg is utilized (hip internal rotation / transverse adduction) much greater than hip of rear leg since forward leg offers more secure base of support. Opposite Stance With the legs in opposite stance, body will be turned more away from cable resulting in slight difference of muscle involvement throughout movement. During movement: less spinal rotation more hip external rotators / transverse abduction (forward/opposite side hip) less hip internal rotators / transverse adduction (rear/same side hip) Near end of pull: less shoulder extension more shoulder transverse extension

Classification  Utility: Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Latissimus Dorsi Synergists Brachialis Brachioradialis Teres Major Deltoid, Posterior Rhomboids Levator Scapulae Trapezius, Lower Trapezius, Middle Pectoralis Major, Sternal Pectoralis Minor Obliques Psoas major Quadratus lumborum Iliocastalis lumborum Iliocastalis thoracis Synergist (as shown) Tensor fasciae latae Gluteus medius Gluteus minimus, anterior fibers Hip adductors Synergists (opposite stance) Hip External Rotators Dynamic Stabilizers Biceps Brachii Triceps, Long Head