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cable exercises

Single-Arm Half-Kneeling Cable

1. Position your knees so that they are both at 90 degrees. 

2. Keep your trailing hip fully extended. 

3. Keep your ribs down, abs tight and tailbone tucked between your knees. 

4. Press the cable forward, finishing with your shoulder blade spread outward and your hand pushed as far forward as you can. 

5. Don't let your back arch or lose your hip and knee position as you press. 

6. Return by pulling your shoulder blade inward and down as your hand comes back. 

Single-Arm Standing Split-Stance Cable Press

1. The cable goes in the hand on the same side as your trailing leg. 

2. Keep your trailing hip fully extended. 

3. Keep your ribs down, abs tight and tailbone tucked between your knees. 

4. Press the handle forward, finishing with your shoulder blade spread outward and your hand pushed as far forward as you can. 

5. Don't let your back arch or lose your hip and knee position as you press. 

6. Return by pulling your shoulder blade inward and down as your hand comes back.  

Neutral-Grip Seated Cable Row

1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 

2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 

3. Pull the bar to your chest. 

4. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 

5. Don't let your shoulders pop forward or your ribs to flare upward or out at the finish. 

Pronated-Grip Seated Cable Row

1. Fully extend your arms and let your shoulder blades spread at the start of the movement. 

2. Keep your ribs locked downward by tightly bracing your abs in order to prevent your lower back from arching. 

3. Pull the handle to your chest. 

4. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 

5. Don't let your shoulders pop forward or your ribs to flare upward or out at the finish. 

Single-Arm Half-Kneeling Cable Row

1. Position your knees so that they are both at 90 degrees. 

2. Keep your trailing hip fully extended. 

3. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get further apart as you move 

4. Pull the cable back, finishing with your shoulder blade locked inward and down. 

5. Don't let your shoulder capsule shift forward at the finish of the movement. 

Single-Arm Standing Cable Row

1. Begin with your abs tight. Think of using your abs to control the space between your ribs and the front of your pelvis, and don't let them get further apart as you move 

2. Pull the cable toward your lower ribs and finish with your shoulder blade locked tightly inward and down toward your back pockets. 

3. Don't let your shoulder capsule pop forward at the finish, and don't arch your lower back.  

Single-Arm Standing Split-Stance Cable Row

1. The cable goes in your hand on the same side as your forward knee. 

2. Keep your trailing hip fully extended. 

3. Keep your ribs down, abs tight and tailbone tucked between your knees. 

4. Pull the cable back, finishing with your shoulder blade locked inward and down. 

5. Don't let your shoulder capsule shift forward at the finish of the movement. 

Cable Pull-Down

1. Fully extend your arms and let your shoulder blades spread at the bottom. 

2. Pull the bar to your chest. 

3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 

4. Don't let your shoulders pop forward at the finish. 

Neutral-Grip Cable Pull-Down

1. Fully extend your arms and let your shoulder blades spread at the bottom. 

2. Pull the bar to your chest. 

3. Finish the motion with your shoulder blades squeezed fully together and down and your elbows just behind your ribs. 

4. Don't let your shoulders pop forward at the finish.  

Videos supplied by Precision Nutrition Inc.

 This content is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © [2023] Precision Nutrition Inc. For more information about Precision Nutrition, visit http://www.precisionnutrition.com 

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