Learn how to properly do the paddle on a standing low pulley to develop your back, shoulders, biceps, and abs, all with the step by step.
One-handed rowing with pulley will help you get excellent results in terms of strength and back development with minimal risk of injury.
It is a useful exercise whether you train in the gym or if you use a home multigym equipment, very fashionable in some places and that works based on a pulley system to generate resistance.
HOW TO PERFORM ROWING WITH LOW PULLEY STANDING?
- Attach a one-handed handle to a low pulley equipment.
- Take the handle with your left hand, palm inward and your arm fully extended.
- Move back 30 to 60 cm so that the weight does not rest on the weight pile.
- Lean forward, keeping your knees slightly bent and one foot in front of the other. Your back should always remain straight.
- Rest your right hand against your right thigh and pull the handle back.
- You should feel your left dorsi contract as your elbow travels beyond your back.
- Pull until the handle reaches chest level.
- Pause and then slowly return to the starting position.
- Do all the repetitions with that arm, and then switch to the other arm.
EXTRA TIPS FOR ROWING WITH PULLEY
Always start with the knees slightly bent, the torso flat and approximately at an angle of 45 degrees to the ground, the work arm extended towards the floor (with the palm facing inwards) and the hand that does not work holding the machine or the thigh so that you can maintain a correct stability
The principal muscles involved in the exercises are the latissimus dorsi, brachial, round major and minor
THE PADDLE WITH PULLEY LOW TO TWO HANDS
This variant is similar to the T-bar rowing, which we have already seen, but now using a cable.
It has the advantage of offering smooth movement with constant resistance, as long as your technique is good.
On the negative side, you will have to use a little less weight to avoid losing your balance, since the pull is diagonal (not vertical as in rowing with barbell).
The hardest part of the exercise is keeping your back and the rest of your body in position. And this is the reason why it is not widely used.
HOW TO PERFORM ROWING WITH LOW PULLEY TO TWO HANDS?
- Attach a short straight bar to the low pulley cable.
- Stand in front of the equipment by taking the bar (you can try different types of grips) about 60 cm from the weight pile, now lean about 45 degrees, keeping your lower back slightly arched and your knees bent.
- Contract the two shoulder blades together and then pull the bar toward your abdomen, until the base of your hands makes contact with your torso.
- Keep your elbows close to your body at all times.
- Pause, then return to the starting position and repeat as necessary.
DIFFERENCES BETWEEN ONE-HANDED AND TWO-HANDED ROWING
Training unilaterally allows you to pivot your torso to the side of the latissimus dorsi. This small rotation of the torso allows your elbow to go much further back.
And in this sense, the contraction, especially of the lower wide dorsal, will be much greater.
On the other hand, you can imagine that it is impossible to get those extra cm if you are working bilaterally, right?
However, in this case you can use proportionally more weight for the side of the back you are training. This is because the pressure on the vertebrae is lower.
Therefore, the choice is up to you and your goals, you can start with one-handed rowing and when you have mastered the technique and have gained some strength and stability move to barbell mode to allow you to lift more weight.