Pulley Reverse Lunge To Bent-over Row

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The pulley reverse lunge to bent-over row workout is an effective exercise that targets the quads and upper back.

By using the pulley, this workout adds resistance to the reverse lunge, engaging the quads for a more intense workout.

The bent-over row motion with the pulley primarily targets the upper back muscles, helping to improve posture and strength.

While the pulley does engage some auxiliary muscles, its main role is to enhance the workout for the quads and upper back.

Stand facing the pulley machine with your feet shoulder-width apart and your knees slightly bent.
Hold the handle of the pulley with both hands, palms facing each other, and extend your arms straight in front of you.
Take a step backward with your right foot, lowering your body into a lunge position. Keep your left knee directly above your ankle and your right knee hovering just above the ground.
As you lower into the lunge, simultaneously pull the handle towards your chest, squeezing your shoulder blades together. Keep your elbows close to your body and your back straight.
Pause for a moment in the bottom position, feeling the stretch in your right hip flexor and the contraction in your back muscles.
Push through your left heel and return to the starting position, extending your right leg back to meet your left leg.
Repeat the movement, this time stepping back with your left foot and performing the row with your left arm.

Start by setting up the pulley at a height that allows your arms to fully extend when performing the bent-over row. This will ensure maximum engagement of your upper back muscles.
Stand with your feet hip-width apart and take a step back with one foot, positioning it behind you. This is your starting position for the reverse lunge.
As you lower into the lunge, focus on pushing through your front heel and engaging your quads. Imagine driving the pulley down with your leg muscles, creating tension in the cable.
Simultaneously, perform a bent-over row by pulling the cable towards your torso, squeezing your shoulder blades together. Keep your back straight and core engaged throughout the movement.
Return to the starting position by pushing through your front heel and extending your leg, while simultaneously releasing the tension in the cable and lowering your arms. Repeat the exercise for the desired number of repetitions, then switch sides.