1 Arm Pulley

 
 

Setup Options

 

 

Muscles

Process

Step 1: Stand with the trunk near parallel to the floor with active arm starting at the opposite knee and the non-active arm on the quad. The arms are at a slightly bent and rigid. Hinge at the hips.

Step 2: Move the arm out until parallel to ground and perpendicular to center. Hold for 1 count.

Step 3: Return to starting position in controlled manner.


More

Tips: Don't let these movements start in the hands. It must be initiated in the shoulder/back in order to ensure that all the stabilizing muscles are worked. If momentum from the hands start the movement then the major muscles will fire more to ensure stability. 

Link™ to Exterior: Handles held in hands. Hands resting at sides

Stance: Hip width. Bent in quarter squat