Cable or Band Row This is a go-to exercise to teach athletes how to efficiently move the scapula during upper body pulling motions. With good scapular retraction (shoulder blades move together without flared ribcage), Band or Cable Row is strongly recommended to target shoulder stabilizers in the back.
- Adjust a cable to chest level or attach a band to an anchor at chest level.
- Stand facing the cable machine or band anchor and grip the band or cable just outside shoulder width, palms facing one another.
- Begin with arms fully extended, palms facing the floor, shoulder blades protracted (imagine shoulder blades pulling apart from one another to wrap around rib cage). If using a band step backward enough to keep the band taut (for increased resistance, take another step backward).
- Bend your knees and brace your core as if expecting a punch to the gut.
- Pull the band or cable toward you while rotating to a parallel (palms toward one another) grip. As you pull, retract shoulder blades (imagine shoulder blades moving toward one another without flaring the ribcage).
- Finish with elbows even with your torso.
- With control, return hands to starting position.