Pulley Row

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The pulley row is an exercise that primarily targets the upper back muscles.

By using a pulley, it allows for a controlled and isolated movement, engaging the targeted muscles effectively.

Stand facing the pulley machine with your feet shoulder-width apart and your knees slightly bent.
Grasp the handles with an overhand grip, palms facing down, and extend your arms fully in front of you.
Keep your back straight and engage your core as you pull the handles towards your body, squeezing your shoulder blades together.
Pause for a moment at the end of the movement, feeling the contraction in your back muscles.
Slowly release the handles and return to the starting position, fully extending your arms in front of you.

Start by adjusting the pulley to chest height and stand facing it with your feet shoulder-width apart.
Grab the handles with an overhand grip and keep your back straight, shoulders relaxed, and core engaged.
As you pull the handles towards your body, focus on squeezing your shoulder blades together to engage your upper back muscles.
Avoid using momentum or jerking movements; instead, perform the exercise in a slow and controlled manner to maximize muscle activation.
Keep your elbows close to your body throughout the movement to target your upper back effectively.
At the end of the movement, pause for a second and squeeze your upper back muscles before slowly returning to the starting position.
Remember to breathe steadily throughout the exercise, inhaling as you pull the handles towards your body and exhaling as you return to the starting position.