The Core on Bravo Series: Plank with Bar (Single Cable Connection)

Plank with Bar (Single Cable Connection)

                        with Brett Fischer PT, ATC, CSCS 



                                                                  -Brett Fischer

 Episode 7

Exercise:  Plank with Bar (Single Cable Connection)
Condition:  Static
Stability Pad:  Yes



Plank with Bar (Single Cable Connection)

The single cable plank on the Cybex Bravo is another effective variation of the upright planks seen in Episode 1 and Episode 2.

In this variation, removing one of the cables from the bar challenges rotational muscles without rotating the spine. When using the stability pad, research shows that the user is able to target the core musculature more effectively compared to free standing cable exercises.  Perform this exercise on both sides for a balanced training effect.

 How to perform the Single Cable Plank:

  1. Select desired weight on Bravo weight stack.
  3. Attach bar with only one cable.
  4. Stand upright, facing awar from the machine with your feet directly underneath you and shoulder-width apart.
  5. Hold bar overhead with elbows at a 90 degree angle in front of you.
  6. Hold position for desired time limit.
  7. Switch side of attached cable, and repeat the exercise.
  8. Progress by increasing the time or the weight.

Try these Advanced Actions:

  1. Raise the arms higher to increase the difficulty.



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