Pulley Bent-over Row Split Stance

Video coming soon...

The pulley bent-over row split stance workout is designed to primarily engage the upper back muscles.

The pulley’s role in this exercise is to provide resistance and tension, targeting the specific muscle group.

By using a split stance, the workout also engages the core and lower body for stability and balance.

While the pulley may indirectly engage auxiliary muscles, its main focus is on the upper back muscles.

Stand with your feet shoulder-width apart, one foot slightly in front of the other, maintaining a split stance.
Position yourself in front of the pulley machine, with the pulley set at a height that allows your arms to fully extend when you grab the handles.
Grasp the handles with an overhand grip, keeping your palms facing down.
Keep your back straight, core engaged, and bend forward at the hips, maintaining a slight bend in your knees.
Exhale and pull the handles towards your body, leading with your elbows and squeezing your shoulder blades together.
Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
Inhale and slowly extend your arms, returning to the starting position with control.

Start by setting up the pulley at a height that allows your arms to fully extend when standing in a split stance position, with one foot forward and the other foot back.
Stand with your feet hip-width apart, keeping your core engaged and your back straight. Grab the handles with an overhand grip, palms facing down, and maintain a slight bend in your knees.
As you initiate the movement, exhale and pull the handles towards your body, leading with your elbows. Focus on squeezing your shoulder blades together and engaging your upper back muscles.
Keep your torso stable throughout the exercise, avoiding any excessive swinging or twisting. Maintain a neutral spine and avoid arching your back or rounding your shoulders.
Lower the handles back to the starting position in a controlled manner, inhaling as you extend your arms. Repeat the movement for the desired number of repetitions, ensuring that you maintain proper form and engage your upper back muscles throughout the exercise.