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Row: Standing, Narrow Grip, Thumbs Out, 360 Pulley, Alternate
Exercise Name: Row: Standing, Narrow Grip, Thumbs Out, 360 Pulley, Alternate
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Primary Muscles:
BICEPS
UPPER BACK
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Technical Difficulty:
1 ALARM FIRE: BASIC INTENSITY
Equipment:
360 PULLEY MACHINE
Training Benefit:
STRENGTH
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Starting Position: Adjust the Pulley Handles to the lowest position (10,C). Stand upright with proper posture, slightly bend at both knees. Bend at the hips slightly, do not let the knees pass the toes. Grasp the Handles with the thumbs out, arms extended. Contract/brace the abdominals as if receiving a punch to the midsection and hold.
Progress: Alternately pull the right and left Handle up and back, by pulling with the elbows. At the end range, squeeze the shoulder blades together and stick out the chest. Repeat.
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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