Rope Pull-Down Exercises to Build the Serratus Muscles

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Certain rope pull-down exercises are great for building up your Serratus muscles. Learn about using rope pull-down exercises to build the Serratus muscles with help from a fitness professional in this free video clip.

Part of the Video Series: Fitness Advice
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Video Transcript

How are you doing, eHow? This is Ronald Kenyatta with totalhumanelevation.com. And today, I'm going to go over rope pull down exercises that strengthen the serratus. Just to give you a little bit of information about myself; I am a Strength and Conditioning Coach in Professional Baseball. I've been doing that for 12 years. I am also a Certified Strength and Conditioning Specialist as well as a Performance Enhancement Specialist. And with my baseball background, this is a pretty easy exercise to demonstrate simply because the serratus is a very important shoulder stabilizer. So, I'm going to show you some common exercises I do with all our players, but, particularly, specifically pitchers on a regular basis. So, let's just jump right into it. So, alright. We're going to work on our first move, it's going to be serratus with the rope; we're going of reach, using retraction. So, I like to start with a staggered position, like so. Make sure you have enough room and all you're going to do, keeping your arms stiff, concentrate on using your shoulder blades and all you're going to do is retro, retract just like that. All the movement is in your shoulder, your arm is just along for the ride. Right here, working the serratus. Alright. And now, I'm going to turn around and do what's called the serratus punch. Right here and out. Alright. So, there you have the serratus punch. Now, there are different variations you can do with this exercise. You can do it lying on the ground, you can do it lying on a bench using a dumbbell. But, for this particular segment, this particular shoot, it was, we're going to focus, focus on using the rope pull down. So, there you have it folks, your serratus using retraction and the serratus punch. So, that's all we have for today folks, thank you for your time; I look forward to seeing you soon. Bu-bye!

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