Week 91: Half Kneeling Lat Cable Pulldown
- Keep It Moving PT & Wellness
- May 26
- 2 min read
Updated: May 31
Exercise: Half Kneeling Lat Cable Pulldown
Purpose: To strengthen the scapular depressors and retractors with the intention of inhibiting the scapular elevators to decompress the cervical spine
Who It's For: People who have weak lats, or always have their shoulders up by their ears
Why We Love It: It retrains shoulder blade mechanics, decompresses the neck and strengthens the right muscles to get the weight of your arm off your neck
Procedure:
Get into a half kneeling position with your spine straight, and knee in line with your shoulder
Grab a resistance band or cable
Pull down on the band/cable with the muscles on the bottom side and middle of your shoulder blades, as you pull your elbow straight down to your side. Be sure not to pull your elbows behind your trunk
Pause for two seconds at the end of the range, feeling muscle activation in the lower middle of your back.
Slowly let the resistance band pull your arms back up until tension is released from the band. Keep your shoulders and neck completely relaxed.
Repeat 6-8 times
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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