Bodybuilding: rowing standing in the low pulley
Bodybuilding It is a discipline that is increasingly passionate, both to sculpt your body, improve your physical condition or strengthen health.
Among the many exercises available, the rowing standing in the lower pulley stands out for its effectiveness and versatility.
In this article, we will explore the advantages of this exercise, its technique and some suggestions to integrate it effectively in your training routine.
What is rowing standing in the low pulley?
Standing rowing in the low pulley is an exercise of bodybuilding that mainly affects the muscles of the back, but also requires shoulders and arms.
Using a cables machine, this exercise allows you to work while resisting at the same time guaranteeing an optimal movement of movement.
Advantages for Debout’s rowing
1 – muscle development : This exercise allows you to develop the musculature, in particular the rhomboid muscles, the large dorsal and the trapeze. This contributes to a better posture and muscle balance.
2 – Strengthen the trunk : Standing up, also take the abdominal belt, which helps to strengthen the trunk and stabilize your body during the movement.
3 – Versatility : Standing rowing can be adapted to different levels of physical condition. Whether you are a beginner or advanced, you can adjust the load and technique to meet your needs.
4 – Prevention of lesions : By strengthening the muscles of the back and trunk, the risk of injuries is reduced, in particular those related to bad posture or repetitive movements.
Standing rowing technique
To correctly make the row standing in the low pulley, follow these steps:
1 – Starting position : Stand in front of the cable car, feet away with the width of the shoulders. Adjust the pulley to the lowest position.
2 – Award : Enter the handle with a pronation socket (palm trees down). You can also use a neutral socket if the handle allows it.
3 – Movement : By keeping your back straight and slightly bent elbows, pull the handle on the abdomen while I green the scaples. Make sure to keep your elbow near the body.
4 – Return : Slowly release the handle by checking the movement and returning to the starting position.
5 – Breathing : Inspires by pulling the handle towards you and exhale when he returns to the initial position.
Tips to maximize your training
- Heating : Before starting, make a general heat to prepare the muscles and joints.
- Appropriate load : Choose a load that allows you to perform 8 to 12 repetitions with a good shape. Never sacrifice your technique to lift heavier.
- Vary the catches : To hit several muscles, try to alternate between a pronation, supination and neutral socket.
- Integrate it into your program : Standing rowing can be included in a routine dedicated to the rear or as a drawing period in a complete bodybuilding program.
Conclusion
The rowing standing in the low pulley is an essential exercise for anyone who wants to strengthen the back and improve its posture.
With a good technique and a weighted approach, you can make enormous benefits.
Do not hesitate to integrate it into the bodybuilding routine and observe the results on your strength and your silhouette.
Always remember to consult a professional if you start or if you have doubts about your technique.
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