Gym Equipment

The pulley machine

The pulley machine, also called the seated row machine, is an excellent whole back strengthening machine. The seated row will work especially the lats, but will also develop complete upper body power.

The development of the back is of great importance for complete muscular health and correct bodily proportion; and the development of the back muscles will also reduce the incidence of back pain.

The back pulley machine is always a popular station, and is user friendly and easy to learn. A complete novice can quickly master the needed technique to perform the exercise correctly, yet the machine, with its wide range of possible weights, will remain challenging enough for the most experienced trainer at any gym.

The pulley machine is comprised of heavy gauge steel and quality mechanisms, and is designed for reliability and durability in a professional gym environment.

No comprehensive gym environment can afford to be without a seated row machine.

Muscles worked by the seated row machine

The pulley machine seated row, performed correctly, will develop the muscles of the entire back. The lats will develop and broaden, and the traps, rhomboids, and lower back muscles will also benefit from the muscle movement. The abdominals act as stabilizers during this muscle movement, and the biceps, deltoids and pectoral muscles will also receive secondary benefit.

The seated row will work the entire back, and is a great exercise for the development of a broad and muscular back. The back muscles are too often overlooked in a gym regimen, as they are not visible in a mirror; but the back muscles are important for muscular health and correct bodily proportion, and a strong muscular back will allow you to perform better on other compound muscle movements.

The appearance and dimensions of the pulley machine

The pulley machine is composed of heavy gauge steel in white, and a black padded rowing bench and foot restraints. The weights are lifted through a series of smooth acting pulleys, and the weight stack is adjustable through a variable pinioning system.

The machine is of a professional caliber, and is designed for the rigorous usage of a professional gym environment.

The dimensions of the machine are 235 cm x 215 cm x 80 cm and the weight of the unit is 245 kg.

How to use the pulley machine

The first thing that needs to be done before you attempt a seated row is to select the correct amount of weight to be lifted. Take the steel pin and insert it into the slot below the desired number of weight plates to be lifted, and sit comfortably on the bench.

Your feet should be braced against the non slip upward angled foot restraints on the bench, and you should lean forward and grasp the pulling bars with an inward facing two handed grip.

Before you begin the exercise, clench your abdominal muscles and lower back, as you want to ensure that your back stays relatively straight throughout the execution of the movement. Grab the pulling bars in leaning forward, yet straight backed position. Your knees should be slightly bent, and your feet pointed straight forward, and at shoulder width apart. Exhale as you pull the bar forward towards your chest, rocking backwards with a straight back slightly as you do so. Continue pulling until you are leaning at a very slight angle backwards, and the pulling bar has been brought to your upper chest. Pause for a count of two at the top of the range of motion, and make a concerted flexing of your back muscles. Inhale as you slowly and smoothly bring the weight back to the arms fully extended starting position.

You should make an effort to avoid swinging or jerking movements, as these will take the strain of the exercise off of the back muscles, and will reduce the effectiveness of the exercise. Also avoid excessive pulling with your arms, or shoulder shrugging as the weight gets heavy, this also will reduce the effectiveness of the exercise. If you find that you cannot complete the desired number of repetitions with correct form, you should reduce the amount of weight. Proper form will always produce better results, even when an exercise is performed with a lighter total weight.

You should strive to end the set of repetitions at near muscular failure, and for best results, you should perform three sets of repetitions in a training session.

Incorrect form can lead to injury

The pulley machine seated row exercise is a very safe exercise, and can be performed without the need for a spotter or assistant, even when training with heavy weights.

The most likely way to injure yourself on this machine is through insufficiently warming up prior to attempting strenuous weights. Approaching this exercise with “cold” muscles, will much more likely result in a muscle strain or a muscle tear. A muscle strain or tear will be painful, will hamper your training, and may even reduce your mobility; and thus should be avoided.

You can ensure that your back muscles are well warmed up by performing a preliminary set of the seated row with a very light weight, before progressing to heavier training.

Try to keep the correct form, and straight backed positioning during the execution of the exercise. This correct form will both lead to better results, and will also reduce the risk of injury or muscle strain.

If you feel any shoulder joint pain as you compete this exercise, immediately desist, and try adjusting your positioning before re attempting the exercise.

Variable techniques for the pulley machine

The pulley machine can be varied by performing the exercise with only a partial range of motion. Altering the range of motion will change the focus of the exercise to different areas of the back.

The exercise should be performed with different amounts of weight depending on the overall goal of a work out. If the goal is to develop large muscles, and increased total strength, then the exercise should be performed with a greater total weight, and fewer repetitions should be done. If the goal is to shape and tone the back muscles, then more repetitions should be done with a reduced quantity of total weight.

Whichever strategy is employed, you should select a weight that will leave you near muscle failure by the end of a set of repetitions.

You can increase the aerobic activity of an exercise like the pulley machine seated row by alternating quickly between seated rows, and an opposite type of muscle exercise, like the chest press. This will increase the aerobic benefit of a workout, as well as allow greater results in a limited time duration work out session.

Why you should consider the pulley machine

The pulley machine for the seated row is an excellent tool for the isolation and development of the muscles of the back. The machine is very user friendly, and the needed techniques will be mastered quickly by even novice users. The machine offers a range of possible weights that will make it challenging enough for the strongest and most experienced trainer at any gym.

Weight trainers are looking to develop their back strength and musculature, and will not consider a gym comprehensive unless it offers an efficient and effective whole back building machine based exercise, like the pulley machine seated row.

The pulley machine is designed for usage in a professional gym environment, and will offer years of reliability and durability.

The dorsal machine

The dorsal machine is an effective dorsal region isolator. The muscles of the upper back are of vital importance for correct bodily proportion and core upper body strength, and the dorsal machine, or the dorsal row, is an excellent back muscle developer.

The machine is constructed from heavy gauge steel and quality smooth mechanisms, and is designed for many years of reliability and durability in a professional gym environment.

The machine is very user friendly, and the motion of the movable arms will enforce correct form for better results. The machine can be quickly mastered by even novice users, but offers a range of available weight to keep it challenging enough and rewarding for the strongest power lifter at any gym.

Every comprehensive gym requires an effective machine for the isolation and development of the dorsal muscles.

The muscles worked by the dorsal machine

The dorsal fly will work all of the muscles of the upper back. The lats, traps and rhomboids will be the primary beneficiaries, and the lower back and abs will act as stabilizers, and will also benefit.

The appearance and dimensions of the dorsal machine

The dorsal machine is constructed from heavy gauge steel framing in white, and quality smooth acting mechanisms. The padded seat and restraints are in black, and the weight is adjustable through a variable pinioning system. The seat is also adjustable to ensure correct positioning during the execution of the movement.

The dimensions of the machine are 120 cm x 77 cm x 220 cm, and the weight of the dorsal machine is 140 kg.

How to use the dorsal machine

The dorsal machine is very easy to use, and the machine will enforce correct form, which will produce better results. The motion can be performed with dumbbells, but too often these free weight dorsal flies are performed with incorrect form, and are both inefficient, and more likely to lead to injury.

The first thing that should be done is to adjust the quantity of weight to be lifted. Insert the steel pin into the correct slot below the desired number of weight plates to be lifted. Also adjust the seat if needed. Your arms should be straight and at chest height as you grab the handles while seated.

Sit on the seat facing the apparatus, and press your upper torso against the black padded chest restraints. Grab the two pulling handles with an outside facing grip on each of the movable steel weight arms.

Tense your lower back and abdominal muscles, to ensure a correct straight and rigid back, and exhale as you pull the movable arms outwards. Continue until your arms are straight out beside your chest, and you are in a T shaped positioning. Flex your upper back muscles at the top of the range of motion, and pauses for a count of two. Slowly and smoothly lower the weight back to the hands in front of your chest starting position. Do not let the weight rest on the weight stack at the starting position, but immediately start another repetition. Letting the weight rest will remove the strain off of the upper back, and reduce the effectiveness of the exercise.

You should ensure that you move throughout the range of motion smoothly and slowly. If you cannot complete the desired number of repetitions with good form, then you should reduce the amount of weight. Good form, even with less weight lifted, will always produce better results than incorrect form and heavier weights.

You should perform each set of repetitions to muscle failure, and should perform three sets of repetitions per training session.

Incorrect form can lead to injury

The machine is very safe and user friendly, and can be used safely without the need for a spotter or assistant.

The greatest risk of injury from the dorsal fly comes from approaching the strenuous exercise without first appropriately warming up. You are at much greater risk for muscle strain or tear if you approach the muscle movement with “cold” muscles. A muscle tear will be very painful, will hamper mobility, and should be avoided.

A good way to warm up for the dorsal fly is to perform a preliminary set of dorsal flies with a very light weight. This will prime your muscles, and leave you ready to tackle heavy weights.

You should immediately desist from the exercise if you feel any shoulder joint pain. Try adjusting your positioning and attempt the movement again. If you still feel joint pain, you should find another way to work these muscles.

Variable techniques for the dorsal machine

The dorsal machine is a very effective isolator of the muscles of the upper back, and enforces correct form throughout the muscle movement. The dorsal machine does not allow for any variation in the completion of the movement.

You can vary the results achieved by altering the amount of weight lifted, as well as the number of repetitions performed. If your goal is muscle strength and muscle size, then you should perform fewer repetitions with a greater total weight, and if your goal is to shape and tone, then you should perform a greater number of repetitions with a reduced total weight.

Whichever technique you use, you should end each set of repetitions near muscle failure, and you should perform three sets of repetitions per training session.

Why you should consider the dorsal machine

The dorsal machine is a very effective isolator for the development of the muscles of the upper back. These muscles are essential for correct bodily proportion, as well as for core muscular strength, and every comprehensive gym needs to provide an effective device for these muscles.

The machine is very user friendly, and will be quickly mastered by even beginner weight trainers. The movement of the machine will enforce correct form, and thereby induce greater results. The machine offers a range of available weight that will make it challenging enough for even the most experienced weight trainer at any gym.

The machine is designed for use in a professional gym environment, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable, maintenance free usage.