Adding resistance to an exercise can recruit your core and strengthen your body’s pillar – your torso, hips and shoulders. Adding the cable row to a lateral pillar bridge “feels as if someone’s pushing you forward and backwards,” says US-based performance coach Anthony Slater. This will work to boost your strength throughout your pillar.
THE BENEFIT
You’ll build a more stable midsection, so you can stand taller and perform better in sports. Before trying this variation, which is primarily aimed at your pillar muscles, you should be able to hold a lateral bridge for 30 seconds. (So don’t skip your back workout.)
HOW TO DO IT
1. Attach a handle to the low pulley cable and grab it with your right hand. Lie on your left side slightly farther than an arm’s length away from the weight stack so you keep tension on the cable.
2. With your forearm under your shoulder and your feet stacked, push your hip off the floor to create a straight line from ankle to shoulder. Next, draw the handle to your rib cage, keeping your hips pushed up and forward and squeezing your shoulder blades.
3. Slowly straighten your arm back out in front of you. Aim to perform the movement for 30 seconds or 8 to 10 reps, but stop before your form falters – for example, if your hips sag or your trunk rotates. Switch sides and repeat the movement.
OUR EXPERT’S TIPS
To stay aligned, keep your abs braced as if you’re about to take a blow to the midsection. And don’t be afraid to add more weight – the resistance can help you learn how to engage your pillar properly. Once you feel comfortable with the movement, increase the speed of your row. The faster you move your arm, the more torque you create for your torso muscles to resist.
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