Pulley High Row

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The pulley high row workout is an effective exercise for targeting the upper back muscles.

By using a pulley system, it allows for a controlled and isolated movement, specifically targeting the upper back.

The pulley provides constant tension throughout the exercise, maximizing engagement of the upper back muscles.

While the pulley high row does engage other muscles, its primary focus is on the upper back muscles.

Stand facing the pulley machine with your feet shoulder-width apart.
Grasp the handles with an overhand grip, palms facing down.
Step back to create tension on the cable, keeping your arms fully extended in front of you.
Engage your core and keep your back straight throughout the exercise.
Pull the handles towards your body, leading with your elbows, and squeezing your shoulder blades together.
Pause briefly at the end of the movement, feeling the contraction in your upper back muscles.
Slowly return to the starting position, extending your arms fully in front of you.

Focus on proper posture: Stand tall with your feet shoulder-width apart, knees slightly bent, and core engaged. Keep your shoulders relaxed and down, away from your ears. This will ensure that your upper back muscles are properly engaged throughout the exercise.
Start with a light weight: As a beginner, it’s important to gradually build strength and avoid straining your muscles. Begin with a weight that allows you to perform the exercise with proper form and control. You can always increase the weight as you progress.
Visualize squeezing your shoulder blades together: Imagine that you have a pencil between your shoulder blades and your goal is to squeeze it tightly. This mental image will help you engage your upper back muscles more effectively, maximizing the benefits of the pulley high row exercise.
Control the movement: Avoid using momentum or jerking motions when performing the exercise. Instead, focus on a slow and controlled movement, both when pulling the handles towards your chest and when returning to the starting position. This will ensure that your upper back muscles are fully engaged throughout the entire range of motion.
Don’t forget to breathe: It’s easy to get caught up in the intensity of the exercise and hold your breath. Remember to inhale as you pull the handles towards your chest and exhale as you return to the starting position. Proper breathing not only provides