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.
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