Looking for an exercise to maximize the development of your back muscles? The rowing with low pulley that will help you a lot to achieve your goals, let’s see how it is done correctly.
Low pulley rowing is a necessary exercise for muscle growth and strength development in your back. Therefore, using a good technique is very important if you are looking for optimal and safe results.
Keep in mind that this is a deceptively complex exercise, which will generate severe discomfort in case we apply a bad execution technique.
Unfortunately, novices often assume that it is safe (after all a machine is used) so they do not focus on the postural precautions they should employ, just as they were training with free weights.
Let’s see, then, which is the correct technique to perform the rowing with low pulley.
HOW TO PERFORM ROWING WITH LOW PULLEY?
- Select the desired resistance of the disc stack and sit on the bench with your legs extended in front.
- It is important to start with your hands on your ankles, your back bowed, and your knees slightly bent.
- Keep your legs slightly bent and go forward to grasp the V-handle with both hands in a neutral grip (your palms should face each other).
- To begin, lean forward and slowly stretch your arms, then pull the lever toward your torso to start the movement.
- As the handle reaches the abdomen, bring the shoulders back and down, basically leaning back.
- Be sure to keep your legs slightly bent, your back arched, and your elbows wide at shoulder width.
- In a controlled manner, return to the starting position for a new repetition.
To stabilize the exercises; Use your abdominal muscles and back to maintain an upright posture.
WHAT SHOULD THEY NOT DO IN THIS EXERCISE?
- Do not arch your back
- Do not perform an excess of movement with the trunk; That is, do not lean too far forward or backward.
- Don’t raise your shoulders.
- Don’t let the weight pull you into the weight pile.
THE REQUESTED MUSCLES
- Main muscles: latissimus dorsi, brachial, biceps, round major and minor.
- Secondary muscles: rhomboids, triceps (long head), long supinator, trapezius (middle and low), deltoid (rear), other back muscles.
- Antagonists: deltoid (frontal), pectoralis major, triceps.
TIPS FOR APPLYING TO LOW ROWING WITH PULLEY
If you want to take training to a new level, then you should not stop trying this pure strength exercise widely used by athletes and bodybuilders.
This gym equipment is among the oldest you’ll see in any gym. It will allow them to lift a heavy load, as long as they take the precautions, I have mentioned not to hurt their lower back.
It develops and widens the latissimus dorsi very effectively, while also working the entire back. But for this reason, an important observation must be made, people suffering from low back pain or other lower back problems should choose the equivalent movement in another machine, which provides support for the chest and abdomen.
Finally, a tip, more than interesting to apply in the low rowing with pulley: To orient the exercise to the trapeze try pulling the handles or bar in a high position towards the chest, a low trajectory towards the abdomen will work more the wide dorsi!