SEATED PULLEY ROWS

MUSCLES WORKED
Middle Back , Biceps, Lats, Shoulders.


STANCE / SETUP
Place your feet on the platform, keeping a slight bend in your knees and keep your back straight; in an upright position.

GRIP

We recommend using a double handle as shown. This will force a narrow grip which will target the middle back, in particular the trapezius and rhomboid muscles. Hold the handles with your thumbs at the top, hands parallel.

MOVEMENT

1. Once you are holding the handle keep your elbows close to your sides and pull the handle back towards your torso - the handle should come all the way until it reaches your navel. Remember to breath. Bringing the weight towards you is the hard part, so exhale. 
2. Hold the position for a second and then..
3. Slowly and with control, lower the weight stack by extending your arms out. See the picture: your back should be upright throughout the exercise.

FORM

• Concentrate, really FOCUS, on using your hands and arms as hooks grabbing onto the handle. The work should be done by your back. FOCUS!
• The biceps are trained secondarily, and your chest should be up and your back should be straight and upright throughout the entire exercise. No leaning forward or backward to help you move the weight.

TIPS

Avoid strain: As with any back exercise, it is especially easy to injure or sprain the lower back.
To avoid strain:

• If you are new at this - be proud you’re doing it – but please – use LIGHT weight.
• Keep your legs slightly bent throughout the exercise.
• On the first and last reps do not lean forward to grab the handle or return it to the not in use position. Simply bend your legs as much as you can to get as close as possible to the weight stack.

VARIATIONS
There are many variations of back exercises.

At J’s we have two other cable / lever rowing machines that train the same muscles as described above.

These are seated rows. They have chest pads to prevent leaning forward with the torso and thereby reducing some (only some) of the lower back risk.

Resistance Band Exercise
Very similar to the seated low row with a weight stack.

• Wrap the resistance band around a sturdy object in front of you OR simply wrap the band around your feet (as in picture).
• Sit so that there's tension on the band and the band is about chest-height.
• Hold one handle in each hand, arms straight out in front with the palms facing each other.
• Contract the back to pull the elbows in towards the torso in a rowing motion.
• Keep the shoulders relaxed and down and only pull the elbows back to about torso level.