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Overview
The seated pulley row is one of the best exercises for developing thick back and lower lat muscles. It is frequently used by body builders in the gym because of the effectiveness in hammering the back muscles as well as the ease of setup and use. Stress is placed on the lats, traps, biceps, and the forearms.
Setup
Locate a proper attachment to use as a grip for this exercise. Most commonly used is an attachment with a pair of vertical handles close together. Also available is a similar handle with the grips slightly further apart, and a handle with grips at shoulder width apart.
Sit on the bench facing the cable and take the grips in your hands. Place your feet on the vertical foot surface and extend your legs while still keeping the knees slightly bent. Lean forward with your arms fully extended and allow the weight to stretch your lat muscles forward.
Movement
Use the strength in your lats and upper back muscles to pull your elbows backward until you bring your hands to your ribcage. Your upper body should move to an upright position with the back arched throughout the course of this movement. This will help to allow the full range of movement for your lat muscles.
Tips From the Trainer
Be sure to keep this motion as fluid as possible. One of the biggest mistakes made when doing seated pulley rows is to quickly lean back and jerk the weight up to your ribcage using your arms. Move from the forward position to the position with your shoulders pointing upward with a clean and fluid motion that allows your back muscles to do the pulling. As you bring the handles close to your ribcage, arch your back slightly, pull your shoulders back and downward, and allow your chest to stick out. Mastering this motion will help you to develop excellent strength and definition in your back muscles.
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