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Kneeling Arm Work Facing Straps
Springs: B to 2R
Straps: Adjust the ropes so the loops are under a slight amount
of tension with the arms in the starting position.
Pulleys: High position to increase challenge on posterior hip.
Middle or low position to target pelvic stability.
STARTING POSITION
Kneel facing the straps with the torso lined up over the sit bones
and the straps or handles in the hands. Adjust the straps so there
is a small amount of tension on the ropes to begin the exercise.
MOVEMENT SEQUENCE
Exhale – Engage the abdominals and pull the straps back.
Inhale – Return the arms to the starting position with control.
ARM WORK VARIATIONS
Biceps: Bend the elbows and bring the palms toward the
shoulders. For beginners, keep the elbows at the waist as the
elbows bend. For more advanced students, begin with the arms
in front of the body at 45 to 90 degrees of shoulder flexion.
Triceps/Posterior Deltoid: Begin with the arms straight, just in
front of the hips with the palms facing backwards. Pull the straps
back as far as possible without rolling the shoulders forward.
Rows: Hold both straps with the straps crossed and the elbows
bent. Pull the straps back keeping the elbows bent.
Alternating Double Arm Twist: Hold one strap in each hand.
Rotate the torso to the right as you pull the right strap back,
keeping the elbow into the body. Reach the left arm forward as
the torso twists back to increase the rotation. Repeat to the other
side.
CUEING AND IMAGERY
» Engage the abdominals before moving the arms.
» Sit up on top of the sit bones throughout the exercise.
» Keep the chest open, the shoulders away from the ears and
the eyes looking straight ahead.
» Keep the wrists straight.
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PURPOSE
» Strengthen arm and shoulder muscles including rotator cuff,
brachialis, biceps, triceps, pectoralis major, latissimus dorsi
and deltoid.
» Strengthen scapular stabilizers including serratus anterior,
trapezius and rhomboids.
» Increase torso stabilization.
» Improve sitting posture.
PRECAUTIONS
For shoulder, arm and wrist injuries – Check to see whether
handles or straps are more comfortable to hold. Keep wrists
straight. Keep arms below 90 degrees of flexion or abduction.
For low back injuries – Choose the most comfortable sitting
position for the back.
1. Biceps - Starting position.
2. Pull the handles toward the shoulders keeping the
elbows parallel to the floor.
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