Single-Arm Cable Pull

The Single-Arm Cable Pull utilises the posterior chain (a chain of muscles that run up the back of the body, linking one arm to the opposite leg) and involves the exterior and interior obliques heavily. A good exercise to help trim the waistline and mobilise the thoriacic spine (mid-upper back).

How To

Stand facing a cable column that has been adjusted so that the pulley is roughly shoulder height. Adopt a split stance (one foot in front of the other) and grip the handle with the hand on the same side as the rear leg. Raise your arms so that they are parallel with the pulley (pictured below).

Activate your TVA by drawing your navel toward your spine and pull the cable towards you simultaneously pushing the opposite arm towards the pulley (pictured below).

Try to make sure that both arms remain parallel with the cable and keep your head and chest high at all times, you should focus on the ‘push’ as much as the ‘pulling’ parts of the movement as the push helps to accelerate the pull.

Single-Leg, Single-Arm Cable Pull

By reducing the base of support it makes this exercise much more difficult and shifts the enphasis to the core muscles as they work to give the rest of the body a stable platform.

How To

Stand facing a cable column and adjust the pulley so that is it at shoulder height. Grip the handle with one hand and raise the leg on the same side. Keep your elbows up level with the pulley (pictured below).

Activate your TVA and pull the handle towards you as you exhale, keeping your elbow and forearm level with the cable. Simultaneously push the opposite and towards the pulley (also keeping this arm level with the cable). Focus on using a controlled tempo so that you can maintain balance throughout the movement pictured below).

Single-Leg, Single-Arm Cable Pull on BOSU

A BOSU creates an unstable environment that makes the exercise much harder. It challenges balance, proprioception and stability.

How To

Adjust the pulley so that is at head height and grip the handle with one hand. Stand on BOSU with the opposite leg (in the centre of the BOSU) and keep your elbows up level with the pulley (pictured below).

Activate your TVA and pull the handle towards you, keeping your elbow and forearm level with the cable. Simultaneously push the opposite arm towards the pulley, also keeping it level with the cable (pictured below).

Focus on using a controlled tempo so that you can maintain good balance throughout.