Manual and Exercise Guide
D Handle
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D Handle
Exercise Guide
Plank with Cable Row
1. Set the cable to the lowest setting. Assume a side plank position, up on one elbow, legs straight
with feet stacked, abs engaged. Forearm placed under your shoulder, and shoulders in line with
hips and ankles.
2. Facing the weight stack, place the handle in your upper hand, making sure it fully extends before
pulling.
3. Drive through your forearm and the edges of your feet to keep your hips off the floor and pull the
cable straight towards your chest.
4. The pulling movement is not the most important part of this exercise, it is maintaining your proper
plank position and not allowing your hip to drop and hips and shoulders to rotate legs are almost
straight. Hold and repeat. 12-15 reps.
External Shoulder Rotation
1. Place the cable attachment at elbow height. Stand with your side to the weight rack, feet about
shoulder width apart, the handle in your furthest hand.
2. Lock your elbow at your side and place your forearm across you rib cage. Arm is at a 90-degree
angle.
3. With elbow locked to your side, exhale as you pull the cable away from your body by externally
rotating your shoulder. Pause for count of two.
4. Inhale as you return to start position.
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