Cable Twisting Standing Overhead Pull

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Cable Twisting Standing Overhead Pull

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 forward 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 secured 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:

Near end of pull:

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Synergist (as shown)

Synergists (opposite stance)

Dynamic Stabilizers

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