Pulley Seated Row

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The pulley seated row is a workout that primarily targets the upper back muscles.

The pulley allows for a controlled pulling motion, engaging the upper back without putting excessive strain on secondary muscles.

Adjust the pulley machine to a height that allows you to sit comfortably with your feet flat on the floor.
Grasp the handles with an overhand grip, keeping your palms facing each other.
Sit up straight, engaging your core, and pull the handles towards your body, squeezing your shoulder blades together.
Pause for a moment, then slowly extend your arms forward until they are fully straightened.
Repeat the movement for the desired number of repetitions.

Start by adjusting the seat height and footrest so that you can comfortably reach the pulley handle.
Grab the handle with an overhand grip, keeping your palms facing down and your hands shoulder-width apart.
Sit tall with your chest up, shoulders back, and core engaged throughout the exercise.
As you pull the handle towards your body, focus on squeezing your shoulder blades together to engage your upper back muscles.
Avoid using momentum or jerking movements – instead, maintain a slow and controlled motion throughout the exercise.
At the end of the movement, pause for a second to maximize the contraction in your upper back before slowly returning to the starting position.
Remember to breathe steadily throughout the exercise, inhaling as you pull the handle towards your body and exhaling as you release.