Here we have super endurance athlete Jim Whelan performing the stand up cable row. Yes obviously we are working the Lats, rear deltoids, rhomboids, etc (all back muscles involved with the row). But what I am really focused on is strengthening his spinals extensors muscles, particularly the Longissimus, Illiocostalis, and the Multifidus.
How does it work?
Well since the resistance is pulling from the front of Jim, there would be tendency for Jim's body to be pulled to the cable system. Since his feet are firmly planted and hips locked in, the spine now is loaded by an external force tempting it to flex forward. When Jim resists that flexing of the spine by standing erect, these three aforementioned spinal muscles are fired up to stabilize the spine from flexing forward.
This exercise is an excellent way of strengthening and stabilizing the spinal extensors in a controlled manner! Something you can't achieve while sitting in a row machine.
Visit us at KINETIC PERFORMANCE.
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| Multifidus |
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| Longissimus Thoracis |
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| Illiocostalis
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