Adiletix - Side Plank with Abduction and Cable Row - Step-by-Step Guide
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Side Plank with Abduction and Cable Row
1 - Set a cable pulley to its lowest position and attach a single handle. Place a mat perpendicular to the cable machine.
2 - Lie on your side on the mat, closest to the cable machine, propped up on your forearm with your elbow directly beneath your shoulder. Stack your feet on top of each other.
3 - Reach your top arm down and grip the cable handle with your top hand, keeping slight tension in the cable.
4 - Press through your forearm and the side of your bottom foot to lift your hips off the ground, forming a straight line from head to toe — this is your side plank position.
5 - While maintaining the side plank, simultaneously raise your top leg upward (hip abduction) and row the cable handle toward your hip by driving your elbow back.
6 - Hold the top position for a brief moment, squeezing your glutes, obliques, and upper back, then slowly lower your leg and extend your arm back to the starting position in a controlled manner.
7 - Complete all reps on one side before switching to the other side, adjusting your position relative to the cable machine accordingly.
