Mad Dogg Athletics crosscore Owner's Manual - page 70

RBT™ Exercises

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© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

SINGLE ARM LAT ROW TO FULL ROTATION

“The Reverse 180” – Pin Out

Muscles Targeted: 

Latissimus Dorsi, Posterior Deltoids, Biceps, Core 

ADVANCED 

•   PULL THE PIN™!

•   Keep one arm extended and 

static while other arm executes 

a single arm row (A).

•   From the half row position, 

extend arm straight back as 

you would if performing a 

triceps extension and rotate 

at the waist to complete a 

full extension of both arms. 

Slightly rotate the feet in the 

same direction as the pulling 

arm to reduce stress on the 

lower spine. Body should 

form a “T” at the end of the 

movement (B and C).

•   Slowly return to the starting 

position in a controlled 

manner. Perform movement 

on one side before switching 

sides.

TIP: 

Keep core muscles engaged 

and concentrate on keeping your 

torso straight. Do not dip your 

hips or hyperextend lower back.

A

B

C