Long-Pulley, Narrow

A cable machine rowing variation performed with a narrow grip, similar to the wide-grip long pulley but using a closer hand position. This variation shifts emphasis slightly toward the middle back and biceps.

Instructions

1. Sit down at the cable machine and position your feet firmly on the supporting platform
2. Grasp the bar attachment with a narrow grip (hands closer than shoulder width), arms extended
3. Keep your back straight with a slight forward lean
4. Pull the weight toward your belly button or chest 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
• The narrow grip increases biceps and middle back involvement versus lat activation
• Keep your shoulders back at full contraction
• Avoid using momentum or jerking the weight
• Control the eccentric (lowering) phase
• Start with slightly less weight than wide-grip variations