The Alternate Low Pull Is an Excellent Progression for the Entry Level Seated Pull

16th May 2019

WHAT

Standing alternate low pull is an exercise progression of the seated low pull.
The standing position increases the demands on the deeper core muscles. Plus, the alternating arm movements create added rotational forces through the core.

Select a weight that is 10-20% lighter than your usual seated low pull weight. Grab the handles and stand just behind the seat facing the machine.
Bend the knees and maintain an upright torso. Set the shoulders and engage the core. Through the feet check your weight is balanced. Allow the arms to relax and straighten in front of you. This is the start position.
Maintain this tight body position as you begin to pull one handle towards the side of your body. Try not to rotate the torso as you pull – let the shoulders and upper back do the work, as the core stabilises the movement. Return and repeat on the other arm.
Continue with each arm alternately for desired reps or time.

This deceivingly simple movement has many benefits when performed correctly. The introduction of alternating arms produces a rotational force in the spine and core.
The core must work harder to keep this force in check. Many experts will agree that the job of these rotational muscles is not to produce rotation but to stabilise it. This exercise will serve that purpose. As you learn to check rotation, you will feel the effort of the core muscles
It’s not only the core muscles that help to stabilise the body during this movement. The shoulders and hips are also essential. Setting the shoulders before the move will significantly assist with stability as you pull. The glutes and deeper hip muscles will also be called in naturally to stabilise the lower body.
Finally, don’t be surprised to feel the calves and feet working to maintain your balance. When the upper body is weaker, the lower body often compensates to provide additional stability.
As you become more skilled at this exercise, your body will learn to balance efforts. Therefore, don’t fight this. Instead, become aware of the entire body working in harmony.