Pulley Bent-over Row One Leg

Video coming soon...

The pulley bent-over row one leg workout primarily engages the upper back muscles.

The pulley provides resistance and helps isolate the target muscles without excessive strain on secondary muscles.

Stand in front of the pulley machine with your feet shoulder-width apart.
Place your left leg slightly behind you, keeping your knee slightly bent.
Grasp the handle of the pulley with your right hand, palm facing inward.
Keep your back straight and hinge forward at the hips, allowing your right arm to extend fully.
Pull the handle towards your body, squeezing your shoulder blades together, and keeping your elbow close to your side.

Start with a weight that challenges you but allows for proper form. Gradually increase the resistance as you get stronger.
Keep your spine neutral and engage your core throughout the exercise. This will help maintain stability and protect your lower back.
Focus on pulling your shoulder blades together and down as you perform the row. This will activate your upper back muscles effectively.
Keep your elbows close to your body and avoid flaring them out. This will ensure that the emphasis stays on your upper back rather than your arms.
As you row, imagine squeezing a pencil between your shoulder blades. This mental cue will help you engage the correct muscles and maximize the exercise’s benefits.
Don’t rush the movement. Control the weight both on the way up and on the way down. This will enhance muscle activation and prevent momentum from taking over.
Consider incorporating pauses at the top of the row to increase time under tension. This will further challenge your upper back muscles and promote growth.