Standing twisting cable high row
The dumbbell one arm Zottman preacher curl is a powerful exercise that targets the biceps, brachialis, and forearms, making it a comprehensive arm workout. The benefit lies in its unique movement pattern, combining a standard curl with a reverse curl to maximize muscle activation and growth. This exercise also enhances wrist strength and stability. Athletes gain improved grip strength, crucial for sports involving holding or lifting. Incorporating this exercise into a routine leads to balanced arm development and increased overall upper body strength.
| Primary muscle group: | Back |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
18kg
Avg. weight
40lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Grasp the Handle: Start by grasping the stirrup (handle) of a high cable pulley with your right hand and step backward until the cable is taut.
- 2Stagger Your Feet: Position your right foot in front of your left foot, with your knees slightly bent, right foot flat, and left heel off the floor. Extend your right arm fully, stretch your shoulder upward, and rotate your waist towards the pulley.
- 3Place Free Hand on Hip: Place your left hand on your hip for added stability.
- 4Pull the Handle: Keeping your elbow close to your body, exhale as you pull the stirrup to the side of your waist, rotating your body to the right and pulling your shoulder back.
- 5Squeeze and Hold: Hold the position for a count of two, squeezing your back muscles.
- 6Return to Start: Inhale as you reverse the motion, extending your arm fully and rotating your waist towards the pulley to return to the starting position.
- 7Repeat Reps: Perform the exercise for the prescribed number of repetitions.
- 88. **Switch Sides:** Repeat the exercise with your left arm.
Tips & Tricks
Ensure your feet are positioned shoulder-width apart to maintain a solid and balanced stance.
Engage your core throughout the movement to support your lower back and stabilize your posture.
Focus on performing the exercise in a slow and controlled manner. Avoid using momentum to pull the weight.
Exhale as you pull the handle toward your body and inhale as you return to the starting position.
When executing the twist, make sure to follow through with your torso and not just rotate your arms.
Keep the twist smooth and controlled to maximize the engagement of the oblique muscles.
Ensure your elbows stay high during the pulling motion. Aim to keep them at shoulder height to properly engage the upper back muscles.
Don’t let your elbows drop as this can reduce the effectiveness of the exercise and put strain on your shoulders.
Maintain a firm grip on the handle to ensure you have full control of the cable throughout the movement.
Experiment with different handle types or grip widths to see which feels more comfortable and effective for you.
Concentrate on retracting your shoulder blades (scapular retraction) as you pull the handle in. This will help in effectively targeting the rhomboids and traps.
Keep your head neutral and in line with your spine to avoid straining your neck.
Avoid looking up or down excessively; your gaze should be forward and slightly downward.
Focus on the muscles you are engaging, particularly your lats, traps, and obliques. This can improve the efficacy of the exercise.
Visualize your muscles contracting and stretching with each rep.
Start with a lighter weight to perfect your form before progressing to heavier loads.
Gradually increase the weight as you become more comfortable and confident with the exercise.
Incorporate rhythmic breathing: exhale during the exertion phase (pulling the cable) and inhale as you return to the start position.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
