Cable Lift - Lateral Half Kneeling
January 12, 2009
Starting Position
- Half kneeling position with hips perpendicular to the machine, outside knee down,and inside foot on floor toward machine
- Holding rope handle with both hands from low cable position
Procedure
- Turn shoulders toward the machine, keeping the chest up and stomach tight
- Pull the handles toward the chest while turning the trunk away from the machine as the hands push up and away
- Return to starting position and repeat
Coaching Keys
- Keep your chest up and your back flat
- Keep your inside elbow up as the handle reverses during the pull, making sure the cable comes underneath your arm
- Your back should be to the machine at the end of the movement, with your back glute contracted (tight)
- This exercise combines the familiar movements of an upright row and incline press
- Lower in the same pattern as you lifted
You Should Feel It
- Working the hips, torso rotators, upper back, chest, and shoulders
Tags:
Strength, Stability, Chest, Torso, Cable Machine, Shoulder
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