Shoulder help? Check.
Back Strength? Check.
Mobility? Check.
I will talk about this in later articles, but people often think mobility movements are only based in bodyweight or light band exercises. Technically speaking, a Deadlift is a mobility movement as much as a Wall Slide. Where you place these movements in the progression of your programming, the load, and style of these movements is where the differences are seen.
The reason I chose the Standing One Arm Cable Row today is because it is an amazing movement to build strength, but aid in mobility at the same time. You can easily control progression in resistance, it is cable based (allowing for more planar movement) and the position sets you off on the right foot from the start.
Below is a video featuring Eric Cressey. His cues are top notch. Pay specific attention when doing the motion to keeping your shoulder blades down and back — it is key to optimal performance.
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I’m over Cressey, but good video. Could you do this sitted if need?
That would be a seated row…
Love the tip to place the free hand behind the back. Thanks for this!