Seated Cable Row Low to High Pull

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a seated cable row low to high pull.  This exercise focuses on developing mid to upper back and shoulder strength.  The benefits of this exercise include:

  • Set up position – sitting on the box opens this exercise up for almost all individuals and adds stability to the exercise.  Start with a higher box so that ones hips are sitting above ones knees.  Ensure the individual maintains a supported neutral sitting posture i.e. avoid excessive rounding through the spine so that one is able to perform this exercise through a full range of motion.
  • Anchor point – the cable has been set up low and this is a modified upright row/face pull – involving horizontal row with external rotation through the shoulder girdle.  One can adapt the start anchor point position i.e. floor, knee height, waist height, shoulder height and this will alter the training effect through the back.
  • Load – vary ones load to create the stimulus you require.  Traditionally I would prescribe this exercise for repetitions > 8 (usually 10-15) to build some strength endurance.
  • Other positions – this exercise can easily be performed in more challenging positions i.e. split kneeling stance or lunge or in a bilateral stance (tall kneeling, sitting cross legged or standing).

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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