The move: A seated row with
bilateral shoulder external rotation.
Works
on: Latissimus, teres minor, posterior
shoulder.
Level of difficulty: Intermediate.
Precautions: This is a rotator-cuff
exercise, so you will be using much less
resistance than your usual cable seated row.
Do not allow your head to project forward
during the exercise. Do not pinch the elbows
against your sides in an effort to rotate more
weight.
Setup: Use a seated cable row machine or
resistance tubing. Remove the handle if using
a row machine, and thread a rope through the
carabineer that is attached to the cable. If
using tubing, simply choose two that are the
same resistance and hold one in each hand.
Steps: Assume a safe posture for a seated
row: knees bent slightly, back flat with the
head and chest raised. Grasp one end of the
rope with each hand, ensuring the tails
project out the thumb side of the grip.
Perform a row with both arms and stop when the
elbows are directly under the shoulders. Hold
the upper arm stable but visualize the elbows
as the pivot point and spread the hands apart
as far as you can. Pause, then slowly reverse
the order and repeat.
Repetitions: Three sets of 15-20.
Options: Perform the movement in a
bent-over position with dumbbells.
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