Set-up:
Sit on the carriage with your legs extended long between the shoulder rests.
Hold the short straps in your hands.
Movement:
Perform a controlled single-arm row, pulling one strap towards your torso while keeping the opposite arm extended long.
Return to the starting position and repeat on the other side.
Double Rows:
Controlled rows with both arms, focusing on core engagement and scapular stability.
Small and controlled pulses:
E.g. half way in and out – making the range of motion smaller.
1R
6th, 3rd, 2nd
Inhale to sit up straight, exhale to row.
Muscles Worked:
Latissimus dorsi, posterior deltoids, biceps for the row.
Obliques and erector spinae for spinal rotation and stability.
Core stabilisers for maintaining alignment.
Mobilised:
Thoracic spine and shoulders through rotation and arm extension.
Hamstrings through the long-leg position.
Regressions:
Decrease the rotation.
Springs: reduce for lighter resistance (1R).
Progression:
Increase the rotation to challenge mobility and stability.
Springs: add more springs or walk hands higher towards rope/ sit more backwards on carriage.
Modification:
Sit cross-legged instead of with legs extended to improve stability and reduce intensity.