LOW PULLEY ROW

Muscles Trained :
Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Trapezius, Biceps, Brachialis, and Brachioradialis

Joint Actions :
Shoulder Horizontal Abduction, Elbow Flexion

Instructions :

1. Sit facing the machine and place both feet against the foot stops with knees slightly bent.
2. Lean forward and grasp the bar with a pronated (overhand) grip with the palms in a neutral (facing inward) position.
3. To begin the movement, pull the weight backward toward the abdominals while bending the elbows and keeping them close to the side.
4. Simultaneously, slowly lean the torso backward.
5. Exhale throughout the pulling movement phase.
6. Continue to pull until the torso has a slight angle leaning back and the scapulas (shoulder blades) are pinched together.
7. Slowly allow the weight to move forward while extending (straightening) the elbows and leaning the torso forward.
8. Inhale throughout the forward movement phase.
9. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Leaning too far back in the pulling movement phase, therefore using the momentum of the body instead of the back muscles.
2. Pulling the elbows outward instead of keeping them close to the body.

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