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Row: Seated, Narrow Grip, Thumbs Out, Pulley, 1 Leg
Exercise Name: Row: Seated, Narrow Grip, Thumbs Out, Pulley, 1 Leg
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Primary Muscles:
BICEPS
UPPER BACK
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Technical Difficulty:
1 ALARM FIRE: BASIC INTENSITY
Equipment:
PULLEY
Training Benefit:
STRENGTH
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Starting Position: Adjust the Pulley to the lower chest level, once seated. Sit with an upright posture on top of a Bench. Grasp a Handle with each hand, thumbs pointing out. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lift the left leg a few inches above hip level and hold throughout the set.
Progress: Pull the Handles toward the midchest through the elbows. Squeeze the shoulder blades together and stick the chest out at the end of the movement. Return to the starting position and repeat. After the set, repeat on the other side.
Tips: Shoulder Precautions. Focus on utilizing the upper back musculature by pulling through the elbow(s) throughout the set. Relax the hand(s) and minimize the use of the forearm(s) or bicep(s). At the end range, squeeze the shoulder blade(s) together and stick out the chest. If shoulder problems/pain exist, do not let the elbows/arms pass the level of the body.
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