Exos | Formerly Core Performance

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Core Knowledge

Movements

Rotational Row - 1 Arm Cable (Stability Ball)

Starting Position

  • Sitting on a physioball, perpendicular to the machine (one hip to the machine), holding a handle with your outside hand

Procedure

  • Reach across your body with the outside hand, turning hips and shoulders to the machine
  • Rotate outside shoulder back and pull 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
  • Turn shoulders toward and away from the machine with each repetition
  • As the weight increases, it is okay to start using your legs more and more

You Should Feel It

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

Tags: Shoulder, Back, Torso, Physioball, Rotational Movement, Strength, Cable Machine, Upper Body Pull

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