This is an exercise for middle back, biceps and lower back strengthening.
- Sit at a low pulley machine with your feet resting against the footrests and your knees slightly bent.
- With your abs drawn in and your back straight lean forward slightly to grasp the pulleys with an overhand grip (palms face downwards).
- Slowly bring the pulleys back towards your abs while sitting upright, keep your elbows in close to your chest.
- Pause for a moment then return slowly return the pulleys to the starting position.
Ensure that your back is straight at all times and do not lock your knees when rowing back.
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