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Saturday, December 15, 2012

One Arm, One Leg Cable Row

1 arm, 1 leg cable row-starting position
As often as possible, I like to include exercises in my programming that target multiple muscle groups at one time.  I like the one arm, one leg cable row because it incorporates the Latissimus Dorsi muscles, the biceps, rectus abdominus, glutes and several other back and core muscles that act as stabilizers-all in one exercise.  There's a lot going on here and as usual, good form is critical to getting the most out of it.

Begin by placing a small handle at about the height of your knee or slightly lower on a cable stack.  Choose a weight that is light to moderate (not too heavy.)
1 arm, 1 leg cable row-finishing position

Grab the handle with the arm closest to the weight stack and take a step or two backward

and into a slight lunge position with the same side leg slightly behind the other. Leaning forward into the opposing leg while reaching  forward  with the working arm, bring the knee of the same side up to the chest in front of you and then extend that working leg straight (or slightly bent) behind you. Simultaneously pull the cable along the side of the body in a rowing motion ending with the working elbow slightly behind your waist and your posture tall. 

Perform the movement with the free arm tensed, moving forward and back in opposition to the working arm. Do not round the back at any point in the movement.  Touch the toe of the working leg on the floor behind you for balance when needed but the goal is to progress to not having to touch the toe of the back leg down at any point.  Repeat the movement for 20 reps on each side.

Watch the video demonstration of this exercise website. Click HERE. ______________________________________________________________________________

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Fitness expert and integrative performance coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level?  Find out now!  Take Jini's "Are you Ready?" Quiz at © 2011 Jinifit, Inc.

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