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Exercise handout — move better, feel better.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
No equipment? Try: resistance band, cable machine, suspension trainer
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 sec pull / 1 sec squeeze / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Anchor band at chest height or use cable machine
- Hold handles with arms extended forward
- Stand or sit tall with core braced
Step 1 of 4
Initiate by squeezing shoulder blades together
Step 2 of 4
Pull handles toward lower ribs
Step 3 of 4
Keep elbows close to body
Step 4 of 4
Squeeze at the back, then extend with control
Breathing
- Exhale as you pull
- Inhale as you extend
Form Cues
- Shoulder blades squeeze first
- Elbows close to body
- Don't lean back excessively
- Control the release
Common Mistakes to Avoid
- Using momentum
- Leaning back too much
- Elbows flaring out
- Not controlling the return
Safety Information
Don't lean back excessively.
Progressions
Heavier resistance, single arm
Regressions
Lighter resistance, seated position
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.