Pulley Horizontal Row Feet Down Seated

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The pulley horizontal row feet down seated workout primarily engages the upper back muscles.

The pulley functions to provide resistance and allows for controlled movements, minimizing strain on secondary muscles.

Adjust the pulley machine to a height that allows you to sit comfortably with your feet flat on the ground.
Grasp the handles of the pulley with an overhand grip, palms facing down, and sit up straight with your back against the seat.
Keep your arms extended in front of you, shoulder-width apart, and pull the handles towards your body by squeezing your shoulder blades together.
Pause for a moment when the handles reach your chest, feeling the contraction in your back muscles.
Slowly release the handles back to the starting position, fully extending your arms.

Start by adjusting the pulley to a height that allows your arms to fully extend when seated.
Sit with your feet firmly planted on the ground and your knees slightly bent, maintaining a straight posture.
Grasp the handles with an overhand grip, keeping your hands shoulder-width apart.
Engage your upper back muscles by pulling your shoulder blades together and down, creating a slight arch in your lower back.
Exhale as you pull the handles towards your chest, focusing on squeezing your shoulder blades together.
Pause for a brief moment at the fully contracted position, feeling the tension in your upper back.
Inhale as you slowly return to the starting position, maintaining control throughout the movement.