CHANGING GRIPS ON THE LOW PULLEY ROWS

CHANGING GRIPS ON THE LOW PULLEY ROWS

NARROW GRIP PULLEY ROWS

Low Pulley rows are mostly performed with a narrow grip and using a V-bar handle. This is the most common way that it is performed in gyms worldwide and I am sure you have performed most of your low pulley rows this way. Using the narrow grip puts you in a stronger position to move more weight because you gain assistance from your arms. Note the position of your elbows. They are pointing downwards. And note where you are pulling the handle towards: your belly button. This variation is good for working the lats especially the lower region. Think of Phil Heath when performing these.

 

WIDE GRIP PULLEY ROWS

Troy Alves performing wide grip pulley rows

 

Troy Alves (photo) is performing a wide grip variation using a slightly wider than shoulder grip. Note the orientation of the elbows in this case. The elbows are flared up as he brings the bar to the upper abs. This variation bring the middle traps, rhomboids, teres etc into play. These muscles add a lot to back musculature (pictured). Of course the lats are still being worked but at the same time these upper back muscles are also getting worked. Make sure to honestly analyse your back and see where work needs to be done. Accordingly includes variations of exercises, such as the wide grip pulley rows.

Toney Freeman's amazing back

 

NOTE ON FORM

Keep a slight bend in your knees. You will see it is easier on your lower back. Go down to a full stretch and don’t lean backwards when bringing the handle towards your body. Keep your torso erect and stick the chest out. Feel those muscles contracting