JPFS workouts -- Low Pulley Row

Low Pulley Row

Target muscle group: Mid back - between the shoulder blades. Other muscles affected include the rear deltoids, biceps, lower back and forearms. As usual, start light when learning this motion. It is very important to have correct form. This is a "stretching" or secondary exercise which should be done following behind-the-neck lat pull-downs. Ergonomically, the ideal machine for this exercise has a pulley located approximately even height from the sternum, and an adjustable foot brace that is set slightly lower. There are a few choices for accessory bars to use. For now use the "A"-bar (as pictured).

Instructions: Your hands should be centered in the grips. At the start of the motion your back should be stretched forward but not rounded. Lean back to an upright position while simultaneously pulling bar to your chest. This is the positive portion of the motion so remember to breathe out here.

Notice how the back is arched and chest is sticking out at the top of the position. Squeeze the "A"-bar against the ribs directly under chest. You should feel the contraction in the middle of the back. On the negative portion of the motion, make sure that you release your arms at the same time you lean forward (and inhale here). As you lean forward, don't round your lower back. Keep it straight while letting the lats/middle back stretch.

If your forearms wear out before your back you may want to try straps. They allow you to get a better grip without using the forearms as much. You can usually find them in most gym pro-shops or sports supply stores. You may also want to simply get used to it and build up the fore arm strength.