Set-up:
Kneel on your heels, facing the front of the room.
Hold the short straps in each hand.
Sit tall with a neutral spine, shoulders relaxed.
Movement:
Exhale, extend the arms forward to shoulder height, palms facing in or up.
Inhale, lower the arms to hip height.
Smaller ROM:
Make movement smaller for bicep focus.
1B
6th, 3rd, 2nd
Exhale to lift arms, inhale to lower.
Muscles Worked:
Deltoids (Anterior & Medial) – lift and stabilise arms at shoulder height.
Latissimus Dorsi- control lowering phase.
Pectorals – assist arm extension.
Trapezius (Lower & Middle) – scapular stability.
Core: Abs & Obliques – stabilise posture.
Ball:
Place a ball between thighs in high kneeling for added adductor engagement.
Regression:
Switch to long straps to reduce resistance.
Limit to smaller arm movements for control.
Springs: Use fewer springs (1Y).
Progression:
Rise into high kneeling for increased core and balance demand.
Springs: Add more for greater resistance (1B1Y).
Modification:
Try cross-legged seated option on the carriage or seated on shortbox.
Combine High and Low kneeling:
Alternate from low kneeling to high kneeling while moving arms.
Combination Serve The Platter and Parallel Arms:
When arms are shoulder height, bend arms until elbows are close to ribs, extend arms back out and lower arms to hip height.