Reciprocal Chest-Back Workout

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Reciprocal Chest-Back Workout

About the Reciprocal Chest-Back Workout

The body is designed to work in a reciprocal fashion. By that I mean while one side is pushing, the other side is naturally pulling. Think of running or walking. While one arm is going forward the other side is going backward.

Training using reciprocal movement patterns in turn strengthen running, walking, swinging, throwing, and kicking since these are all reciprocal movement patterns.

The following Reciprocal Chest-Back Workout using a Double Band Cable Column System may look like an upper body workout, but it really is strength training several functional movement patterns.

Training Recommendations

Program Design

Work Set Time: 45 seconds
Rest Between Sets: 15 seconds
# of Total Sets Per Round: 16
# of Exercises Alternated Through Per Round: 4
# of Recommended Rounds: 1
(Rounds can always be modified based on time available)


  1. Reverse Flys
  2. Flys
  3. Reciprocal Squat Push Right – Pull Left
  4. Reciprocal Squat Push Left – Pull Right

Products Used in this Workout

To build your own Double Band Cable Column System you will need the following pieces of equipment:

  • A Multi-Band Package
  • A Twin Bar Pack
  • 1 Accessory Kit

Learn more about these items