Split Stance Contralateral Cable Row

START Adjust Keiser cable arm to chest height Split stance position facing Keiser machine Hold handle in front of chest with arm opposing forward leg Handle wielding arm is extended at the elbow Scapulae packed down and back Core activated Glute of back leg holding hip in full extension EXECUTE Pull handle to the rib cage Reset to starting position Repeat for prescribed repetitions on each side FOCUS Maintain scapulae packed down and back Keep chin tucked, eyes forward Avoid anterior roll of the humeral head, avoid driving the elbow to far behind the body 20-30 degrees of daylight between ribs and elbow Avoid medial collapse of knee and arch of front leg during movement Maintain glute and core activation throughout Avoid rising up out of split stance position during movement Avoid lumbar extension during row GOAL Core stability Shoulder strength Upper body strength Scapulothoracic stabilization