Grasp stirrup from medium height cable pulley with far hand. Sit on stool or straddle bench with lower body facing away from pulley. Allow torso to turn to side of near arm. Place far arm across body onto near arm. Support far elbow with near hand.
Rotate torso through waist to face opposite side until slight stretch if felt. Return to original side until slight stretch is felt. Repeat. Continue with opposite side.
Place feet wide for support, or if straddling bench, slightly squeeze legs on sides of bench to prevent shifting. Upper body stabilizing occurs primarily on far side through isometric shoulder abduction and isometric scapular upward rotation. Upper body stabilization also occurs somewhat on near side through shoulder protraction. See Spot Reduction Myth.
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior
- Deltoid, Posterior
- Pectoralis minor
- Pectoralis major (sternal head)
- Adductors, Hip (side of rotating direction)