Exercise of the Week: Cross-Behind 1-arm Cable Row

Written on January 21, 2021 at 12:59 pm, by Eric Cressey

Courtesy of the imagination of Cressey Sports Performance – Florida co-founder Shane Rye, the cross-behind 1-arm cable row is a new horizontal pulling variation we’ve been using quite a bit lately.

This drill not only offers all the typical postural benefits of properly-executed horizontal pulling, but also trains the fascia system to a greater degree than typical rowing variations. You see, as the trailing leg steps behind, you create a significant stretch along the entire lateral line – especially during the eccentric (lowering) phase of the movement. To some degree, it’s a loaded lean away lateral line stretch:

We’ll typically program this for sets of 8-12 reps as an assistance exercise. Additionally, as you can see in the video, adding an opposite arm reach is a great way to encourage extra thoracic rotation.

If you’re looking to learn more about how I evaluate, program, and coach at the shoulder joint, be sure to check out my popular resource, Sturdy Shoulder Solutions.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!