10/08/2012 01:50 pm ET Updated Dec 06, 2017

Rotational Lift -- Half Kneeling




Attach a rope handle to a low cable pulley station and face perpendicular to it.

Grasp the rope handle with both hands and get into a half kneeling position. The knee closest to the cable station should be on the ground and your outside knee should be out in front of you.

Your front foot should be planted flat on the ground while the back foot is up on the toes. Square your hips and shoulders, keep your chest up, and fire your core before starting the movement.

Pull the handle to your chest and continue pulling it up and across your body. Pull until your arms are fully extended, pointing up and away from the pulley station. Try not to let your lower body rotate, let the movement come from the upper torso.

Reverse the motion until your arms are fully extended towards the pulley station.

Reset and repeat for given reps.