How to Do a Single Arm Pull In Functional Fitness Exercise

Functional fitness training aims to prepare the body to perform the activities of daily life without discomfort or pain. Instead of isolating muscle groups, functional fitness integrates muscle groups and challenges the entire body. It's widely promoted for increasing athletic ability as well as for daily living.

Difficulty: Moderate

Instructions

1. Consult with a physician and have a physical examination before beginning any exercise program. Determine the fitness level, set goals and plan a program to reach the goals.

2. Begin each workout with a series of stretches to warm up major muscle groups in the arms, legs and trunk. Increase the heart rate with several minutes of cardio.

3. Create instability by standing on one leg. Build strength through the core while developing balance. Keep the knees slightly flexed.

4. Use a cable or resistance tube attached securely to a stationary point. Pull on the cable to build strength through the laterals and back.

5. Grab the cable with both hands and pull straight back while retracting the scapular and squeezing the back muscles. Repeat eight to 10 times. Refrain from fully extending or locking the elbows.

6. Build strength by moving to heavier tubes to increase resistance. Place weights on a cable system for a more challenging workout.

7. Complete the workout by stretching the upper body and arms. Finish with whole body cool down floor exercises followed by light jogging in place.

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