Seated or Horizontal Row on Low Pulley Machine
There are many bodybuilding exercises that allow you to strengthen your back, but the seated row or horizontal row on a low pulley machine is one of the most effective. In this article, you’ll learn everything you need to know about this very effective exercise.
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What is the horizontal row and what muscles does it work?
This exercise is one of the most popular in the gym. It can be performed both on a specific machine and on a pulley machine; the latter is the most frequent option.
The goal of the horizontal row is to work your arms and legs. However, at the same time, you greatly improve your cardiovascular health and even strengthen your abdominals.
Performing the horizontal row on a low pulley machine has many advantages because it allows you to work the back, more precisely the latissimus dorsi, the posterior bundle of deltoid muscles, the teres major muscle, the trapezius, and the rhomboids.
In addition, this exercise also indirectly strengthens the long supinator, the anterior brachialis, and the biceps since you’re moving your arms. In turn, when you keep your back straight, you also work the muscles located near the spine.
How to do the low-pulley horizontal row
Pulley machines allow you to choose the weight you’re going to lift for the specific exercise. Additionally, these machines are designed so that you can carry out the routine sitting in front of these loads. Most importantly, don’t forget to grip the bar with both hands when using the low pulley machine to perform exercises.
To use the machine, rest your feet firmly on the platform and bend your knees. Your back has to remain straight throughout the entire exercise. Once in position, grab the pulley with both hands. Your arms will be extended out straight in the start position.
The objective isn’t to move your torso since you should be doing all the work with your arms and legs. Therefore, the purpose is to simulate the movement of rowing in the water. When you breathe in, pull on the bar and bring your elbows back. The bar must end up in front of your sternum. In addition, don’t make the mistake of touching it to your chin.
Subsequently, breathe out and return to the starting position, slowly extending your arms. Remember that you shouldn’t bend your back at this time either. Your gaze must always be ahead of you. As a result, this will reduce the chance of straining your neck and shoulders.
There are different ways to hold the bar. However, the most common way is to hold it with your knuckles facing up. In the event that you put your hands backward (that is, using a supine grip), you’ll work your forearm muscles.
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Tips for the horizontal row with pulley machines
There are three common errors that occur when performing this exercise:
1. Moving your torso
The entire movement is made by the arms and legs. Don’t arch your torso: avoid straining your lower back.
2. Doing all the work with your arms
The movement begins from your shoulders and continues to your arms. Your legs must also do some of the work. One sign that you’re doing it wrong is that your biceps feel excessively tired.
3. Dropping the weights
This means that, if you don’t control the negative phase of the exercise, you take a risk: you can actually injure your shoulders or back. Avoid dropping the weights when returning to the start position. How? Go slowly and don’t make sudden movements. Also, don’t use so much weight that you struggle to lift it and can’t lower it back down slowly.
To start doing the horizontal row on a low pulley machine, it’s recommended that you start with little weight. Gradually and as you practice, you can add more weight. In the beginning, it’s essential to learn the technique. In order to learn the technique properly, you must use a comfortable weight.
Also, if you overdo it, you run the risk of injuring yourself or straining your muscles. Avoid unnecessary discomfort while doing the seated row and any other exercise for that matter!
Ultimately, keep in mind that, once you finish training, stretching the muscles you worked is essential. Don’t forget to take proper rest afterward: it’s important to give your muscles a chance to recover properly before the next session.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Lawton, T. W., Cronin, J. B., & McGuigan, M. R. (2011). Strength testing and training of rowers: A review. Sports Medicine. https://doi.org/10.2165/11588540-000000000-00000