Exos | Formerly Core Performance

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Core Knowledge


Rotational Row - 1 Arm Cable Kneeling

Starting Position

  • On knees with shoulders perpendicular to cable machine, butt off heels, and cable handle in the outside hand


  • Reach across your body with the outside hand, turning shoulders to the machine
  • Lift and rotate hips up and away from machine as the outside shoulder rotates back and the outside hand pulls the handle to your outside hip (much like a dumbbell row)

Coaching Keys

  • This movement should look and feel like you’re trying to start a lawnmower that doesn’t want to crank
  • Don’t forget to turn shoulders towards and away from the machine with each repetition
  • Hips lift as outside hand pulls across your body

You Should Feel It

  • Working the torso rotators, lats, arms and back of the shoulders

Tags: Back, Torso, Strength, Cable Machine, Upper Body Pull