Long-Pulley (Low Row)

A cable machine rowing exercise performed with a wide grip where the trainee pulls the bar toward the belly button. The movement emphasizes back muscle contraction with minimal arm involvement.

Instructions

1. Sit down at the cable machine and position your feet firmly on the supporting platform
2. Grasp the bar attachment with a wide grip, arms extended
3. Keep your back straight with a slight forward lean
4. Pull the weight toward your belly button in a controlled motion
5. Keep your elbows close to your body as you pull
6. Pause briefly at full contraction, squeezing your back muscles
7. Slowly return to the starting position with control
8. Repeat for desired reps

Tips

• Maintain a straight spine throughout the movement
• Pull the bar to your body, not the other way around
• Keep your shoulders back and chest out at full contraction
• Use a wider grip to emphasize lat involvement
• Avoid using momentum or jerking the weight
• Control the eccentric (lowering) phase