As a nice corollary, by doing this in a half-kneeling position, you also get the side benefit of performing a active stretch on hip flexors of the trailing leg. What Does It Do: This is an excellent exercise which trains the middle and lower traps, as well as the rhomboids and lats (of course). Too, giving added credit where it’s due: Mike Boyle wrote a fantastic article last week on t-nation where he expanded on a few similar variations, which served as a precursor to this blog post. Who Did I Steal It From: I’d like to take full credit for this one, but again, I have to give props to Ben for giving me the idea for the exercise. ….but unlike times past, Ben’s thinking outside of the box prowess, gave me an idea: Half Kneeling Cable Batwing/Pulldown It was a fantastic concept, and something I implemented with a few of my own clients almost immediately.įast forward to within the last few weeks where Ben Bruno has taken the same concept and added his own spin to it, which, of course, made me feel like an idiot (seriously, why can’t I ever think of something so cool?). The idea is to increase time under tension and to strengthen the scapular retractors – something most trainees can never get enough of anyways. ![]() For those unfamiliar, basically you perform a standard chest supported row and then HOLD the retracted position for a certain amount of time. One such moment came about a year ago when I read something from Dan John about “batwing” rows (see picture just above). Not surprisingly, soon thereafter the second thought that hits me like a ton of bricks is how much of an numbskull I am for never having thought of it myself. Exercises You Should Be Doing: Half Kneeling Cable Batwing/PulldownĮvery so often (read: all….the….time) I come across an exercise or exercise variation that someone else made up or invented and the first thing that crosses my mind is how brilliant that person is for thinking up something so spectaculous.*
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