LOW PULLEY ROW
Also known as the Seated Cable Row, this compound exercise is particularly effective in developing definition in the middle and center muscles of your back (your Lats and the middle and central portions of your traps). To perform this exercise you will need a low pulley machine and a V-bar handle attachment. This particular handle attachment will allow you to use a neutral grip (palms facing each other) to optimally target the middle and center muscles of your back.
Skill Level: Beginner
Training: Strength
Type: Compound
Force: Pull
Equipment: Cable (Low Pulley Machine), V-bar handle attachment.
1° Muscles: Latissimus Dorsi, Mid & Lower Trapezius
2° Muscles: Biceps, Posterior Deltoids, Rhomboids
SET-UP
- Attach a V-bar handle attachment to the cable.
- Sit on the low pulley machine with your legs outstretched and your feet on the front platform – do not lock your knees.
- Lean forward without arching your back to grab the handle.
- With your arms extended, pull back until your torso is at a 90-degree angle with your legs – at this point your back should be slightly arched and your chest sticking out.
EXECUTION
- Inhale.
- Whilst slowly exhaling and keeping the torso stationary, slowly pull the handle back towards your torso keeping your arms close to your body until you touch your abdominals.
- At the top of this lift squeeze your back muscles hard, and momentarily hold this contraction.
- Keeping your torso stationary, inhale as you slowly return the handle back to the start position by extending your arms.
- Repeat for the prescribed number of reps and sets.
- If you feel a good stretch on your Lats as you hold the bar in front of you at the start of this lift you know you have a good start posture.
- Avoid moving your torso back and forth as you pull and return the cable as this can result in a lower back injury.
- Barbell Row (Standard)
- One-Arm Dumbbell Row
- T-Bar Row
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