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Athletic Performance Center (APC)
December 2007 Exercise of the Month
Peter Friesen
Head Athletic Trainer
Strength & Conditioning Coach
Carolina Hurricanes
4 point kneeling
This exercise is great for the scapular muscles and core.
Start in 4 point kneeling.
Lower back is neutral and motionless throughout the exercise, with co-contraction of the low back and abdominals.
The hand on the opposite side of the pulley machine reaches across and down towards the pulley.
The action of the exercise is to pull across the body to the outside of the torso.
Maintain the motionless torso.
Reps are dependant on good technique.
Work up to 12 reps, 3 sets.
If pulleys are not available, this exercise can be performed with dumbbells.
starting position
pull across your body
end range
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