Seated Row (Pulley machine)
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.