Low Cable Pulley Rows
4 SETS - 12 REPETITIONS
1. Set Up:
Attach a V-bar or a wide-grip handle to the low pulley of a cable machine.
Set the weight stack to an appropriate resistance for your fitness level.
Stand facing the cable machine with your feet shoulder-width apart.
Bend your knees slightly for stability.
2. Starting Position:
Grasp the handle with both hands, using an overhand grip (palms facing your body).
Step back a few feet to create tension in the cable, ensuring that your arms are fully extended.
Maintain an upright posture with your chest up and your core engaged.
3. Pulling Motion:
Inhale as you pull the handle toward your lower abdomen by flexing your elbows.
Keep your elbows close to your body during the movement.
4. Range of Motion:
Continue pulling the handle until it touches your lower abdomen or comes close to it.
Your elbows should be pointing backward and slightly outward at the top of the movement.
5. Squeeze and Pause:
At the top of the movement, pause briefly to contract your upper back muscles.
6. Lowering the Handle:
Exhale as you slowly extend your arms and return the handle to the starting position with control.
7. Finish:
Once you’ve completed your set, release the handle and stand upright.
Tips for Proper Low Cable Pulley Rows Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Breathing: Inhale as you pull the handle and exhale as you lower it.
Back Position: Keep your back straight throughout the movement to prevent rounding.
Warm-Up: Perform a light warm-up before starting your low cable pulley rows sets to prepare your back muscles.
Variations: You can use different handles or grips for variety, such as a rope attachment or a narrow grip handle.