How to Split-Stance Low Cable Row

Last week we talked about how you can take your standard dumbbell rows and make them a bit more sexy and athletic.

So if you liked that variation and want something that’s a bit more off the beaten path, then you need to try the split-stance low cable row!

In this variation, you get a ton of bang for your training buck – hip and core stability, thorax rotation and movement, and some upper back development to boot.

If you’re bored with your standard rowing variations, be sure to give this a shot ASAP!

Now that you’ve watched the video, here are a few things to note:

  • Get the weight on the front leg. When I’m doing this exercise, I want ~75% of the weight on the front leg. To do this, make sure that you have a somewhat narrow split front-to-back, and that you’re upon the toes of your back leg.
  • Reach long, pronate and inhale. This is where things get sexy – inhaling will help you fill and expand the upper back, while the reach/pronation of the arm will help you load the hip on the forward leg.
  • Squeeze back, supinate and exhale. To row the weight, you’re going to flip everything from the previous step – supinate the arm (i.e. turn the palm up, exhale and squeeze the shoulder blade BACK.

There’s a lot going on in this movement, so it’s not a great exercise for beginners.

However, if you’ve mastered lower-level rowing progressions and want something a bit more athletic in nature, then definitely give this a shot – I think you’ll love it!



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