Pulley Bent-over Row

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The pulley bent-over row is an effective exercise that primarily targets the upper back muscles.

By using a pulley system, this workout allows for a more controlled and isolated movement.

The pulley provides constant tension throughout the exercise, maximizing muscle engagement in the upper back.

While the pulley also activates the biceps and shoulders, its main focus is on the upper back muscles.

Stand with your feet shoulder-width apart, facing the pulley machine.
Grasp the handle of the pulley with an overhand grip, hands slightly wider than shoulder-width apart.
Bend your knees slightly and hinge forward at the hips, maintaining a flat back and a neutral spine.
Engage your core and pull the handle towards your abdomen, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the handle back to the starting position, fully extending your arms.
Repeat the movement for the desired number of repetitions.

Start by setting the pulley at a height that allows your arms to fully extend when you’re in a bent-over position, ensuring a full range of motion for your upper back muscles.
Stand with your feet shoulder-width apart, knees slightly bent, and maintain a strong core throughout the exercise to stabilize your body and prevent any unnecessary movements.
As you begin the movement, hinge at your hips, keeping your back straight and chest up, while simultaneously pulling the handle towards your body, squeezing your shoulder blades together at the top of the movement.
Focus on engaging your upper back muscles, such as the rhomboids and trapezius, by consciously pulling your elbows back and driving them towards the ceiling, rather than just relying on your arms to perform the exercise.
Control the weight throughout the entire movement, avoiding any jerking or swinging motions, and maintain a slow and controlled tempo to maximize the time under tension for your muscles, ultimately leading to better results.