How To Sculpt Your Six Pack Abs and Rear Deltoids In One Move
Step-By-Step Exercise Demonstration Tutorial: Straight Arm Plank With Single Arm Cable Rear Delt Raise
On today’s episode of Live Lean TV, I’m showing you how to sculpt your six pack abs and rear deltoids in one move.
This shoulder and core exercise combination targets the rear deltoids and abs.
Required Equipment:
All you need for this exercise is a:
- Cable machine
- Rope handle attachment
- Optional: yoga block, step, or something to prop up one arm 6 inches off the ground
Using the step or yoga block provides a small elevation, which allows for more range of motion as you lower the weight to the floor.
This step-by-step exercise demonstration tutorial will show you how to sculpt your six pack abs by modifying the traditional bent over cable rear delt raise.
This is an advanced modification as it requires more core strength and balance.
I call this move the straight arm plank with single arm cable rear delt raise.
How To Do A Straight Arm Plank With Single Arm Cable Rear Delt Raise
Follow the below step-by-step instruction to get all the coaching cues on how to perform this exercise properly.
To get started:
- Set the pulley to a low position.
- Attach a rope handle to the cable machine, then pull the rope through so it extended into one straight line.
- Get down on the floor on your hands and knees to the side of the cable machine, then reach across and under your body to grip one end of the rope handle with your outside hand, with an overhand, palms facing down grip.
- Move out a little bit from the cable machine to ensure you are far enough away, so the weight is taut and there is tension throughout the full range of the movement.
- If the weight plates drop and touch the stack at the bottom of the movement, you are too close to the cable machine.
- To ensure you do not lose tension at the bottom of the move, the weight plates should still be up off the weight stack at the bottom of the range of motion.
- Place a yoga block or step in front of the outside arm holding the rope attachment, then prop the arm closest to the cable machine on top of a yoga block or step.
- While holding the rope handle with your outside hand, contract your core for balance, then press your inside hand into the yoga block to get into the straight arm plank position, with your wrists directly below your shoulders.
- Turn on your glutes, quadriceps, hamstrings, and core to keep your body tight.
- Once your body is locked down, complete a rear delt raise by pulling your shoulder blades back to raise your outside arm straight out to the side, as if you were trying to touch the wall, until your arm is parallel to the ground.
- Under control, lower your arm down and under your body, keeping the tension on the shoulder the entire time.
- You should feel your core firing, while blasting your rear deltoids with tension.
- Ensure you maintain a straight alignment with your body from your head down to your feet during the movement.
- Your back should not be swaying up and down during the lift.
- If you were to place a glass of water on your back, it should stay in place and not spill during the raising and lowering of the weight.
- Complete 8 reps per side, then switch arms and repeat.
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Question For You:
- Have you ever tried the Straight Arm Plank With Single Arm Cable Rear Delt Raise?
- What exercise demonstration video do you want to see next?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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