Athletic Strength Institute
  • Standing Single Arm Cable Row Exercise Using a High Pulley for Shoulder Stability and Strength

    11,018 views 2 years ago
    Single Arm Cable Row Elbow Out Using a High Pulley for Shoulder Stability and Strength is an excellent exercise for developing strength in the scapular and shoulder stabilizers. If there is a strength discrepancy, this can lead to altered shoulder function and poor shoulder stability. Setting up the exercise properly is the most important part of this rowing motion movement. This exercise is not necessarily designed as a strength movement; it is a core or stability movement that helps build the foundation for other exercises. Once a good, foundational core is established with our athletes, we then will progress to more traditional strength movements.

    The key things to be aware of when performing this movement are:
    1) A firm, strong split stance with the leg of the working arm back.
    2) Set your pulley to the highest position
    3) Use a stirrup handle and use a pronated grip (palm toward the floor)
    4) Keep your shoulders and your hips square to the machine you are working on,
    5) When rowing, keep your elbow in line with or slightly lower than your shoulder. Make sure to pull in a smooth, consistent motion. We don't want a jerky or violent movement here.
    6) For variation, you may want to add a pause in the contracted position (at the end of the pull motion)

    Choose a weight that will enable you to perform the prescribed number of reps; you don't want a weight that is too light or too heavy. As a rule of thumb with our stability exercises, if you can't perform the exercise while maintaining good form, then the weight is probably too heavy for you. Challenge yourself, but always maintain good technique and good form. No one likes recovering from an injury. :) Stay strong and please contact us if you have any questions about this exercise or anything we can assist with to make you a better performing athletes. Until next time. Stay Strong.

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