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Archery Pull (Single Arm Cable Pull)

January 4th, 2010

Archery Pull (Single Arm Cable Pull)

“Breaking Down The Workout” — Francesca Meccariello

This one will get you energized!

Use this movement to tone your rear deltoid muscles (shoulders) and upper back.  You’ll also be working your core muscles because of the rotational movement involved.  I like to super set this pulling exercise with a pushing exercise that can be as simple as a push up.

The Set Up:

  • Set the cable at shoulder height, and choose a moderate weight.
  • Stand facing a cable machine with your feet parallel to each other. Knees are slightly bent.
  • Hold on to the handle with your left hand and arm fully extended, palm facing down. The right elbow should be bent at 90 degrees and parallel to the floor at cable height.

The Movement:

  • Initiate the movement from your core/trunk by drawing your navel in toward your spine and simultaneously rotate your trunk to the left while stepping your left foot out and turning your left palm inward as your pull the cable across your chest.
  • As in archery. Your right arm should now extend and remain parallel to the floor at shoulder height as you pull with your left arm.
  • As you come back to face the cable column, your right arm comes back to a 90 degree bend in the elbow, remaining parallel to the floor. Do not let your elbow drop.

Do 12-15 reps then repeat on your right side. Do 2-3 sets and super set with 10 push ups.

This is also a good warm up exercise on a day you plan on working out mostly your back muscles.

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