CHANGING GRIPS ON THE LOW PULLEY ROWS. By Vic Goyaram

CHANGING GRIPS ON THE LOW PULLEY ROWS

Researched and composed by Veeraj (Vic) Goyaram

Narrow grip pulley rows

Low Pulley rows are most commonly performed with a narrow grip and using a V-bar handle. 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 Kai Greene when performing these.

Wide grip pulley rows

Troy Alves (left) 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.

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.

A width builder

In the following video, Exercise Biomechanics specialist Doug Brignole explains the merits of the low pulley row as a width builder. 

©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.