Seated Pulley Rows

Seated pulley rows are an excellent exercise for developing thickness to the lat muscles of the back. They are a great compliment to chinning exercise. Chins help develop the width and pulley rows help build thickness. They also have the added advantage of using various forms of hand grip and different handles, which means many different ways of performing the exercise and adding extra development to the back musculature.

Secondary stress is placed on the trapezius, erector spinae, biceps and forearm muscles,. although, if performed correctly there should be less secondary stress to these muscles. They also place some stress on the posterior deltoids as do all exercises that require the elbows to be drawn backwards. 

How to perform Pulley Rows:

This exercise is usually performed with a handle that gives you a narrow parallel grip (with palms facing each other). Grasp the handle, place your feet against the restraining bar near the floor pulley and sit down on the machine's bench. Bend your legs about ten degrees throughout the movement in order to remove harmful stress from your lower back. Fully straighten your arms and lean forward at the waist until your torso is almost touching your thighs, a position that will fully stretch your lats.

Simultaneously sit erect (but avoid sitting back) and pull the handle in towards your body to touch your upper abdomen just beneath your rib cage. As you pull the handle, be sure to keep your elbows in close to your sides. At the finish position of the movement, it's essential that you arch your back in order to completely contract your lats. Slowly return to the starting position and repeat the movement for the correct number of reps.

Pulley Rows Start:

Pulley Rowing mid point:

Breathing technique for Pulley Rows.

Exhale as the handle is drawn towards the rib cage, inhale as the handle moves away.

Pulley Rowing exercise tips:

Try using an under grip for a few workouts.

You can also use various types of handles, including a long straight handle with a wide grip.
 

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