Set-up:
Sit tall on the carriage with legs extended on the headrest.
Hold the short straps with arms long in front, palms facing in, and spine upright.
Movement:
Exhale, row both arms back, keeping elbows close.
Keep the hips stable and the spine long.
Inhale, return to center with arms extended forward.
Hold:
Row both arms back, hold -core engaged, breathe steady.
Small extensions:
Reduce ROM to small pulse like extensions.
1R
6th, 3rd, 2nd
Inhale extend arms, exhale to row.
Muscles Worked:
Biceps – elbow flexion during row.
Triceps – arm extension forward.
Scapular Stabilisers Rhomboids & Trapezius) – retraction and stability.
Core – upright posture and control.
Muscles Mobilised:
Shoulders – retraction, protraction.
Regression:
Springs: Use fewer springs.
Progression:
Springs: Add more springs for increased resistance.
Modification:
Cross-legged option.