Muscle Group: Back

Bent Over High Pulley Rows can also be done as a one-armed variation. One hand holds the cable attachment while your other hand is resting on your knee.

  1. Place a long bar on a high pulley. Stand back far enough from the high pulley to raise the weight stack up as you hold the bar with a medium wide grip, with your palms prone. Bend forward at the waist, keep your back your back straight, head up and feet comfortably spaced apart. Your knees should be slightly bent. Your arms should be fully extended in front of you so that you feel an extreme stretch in your lats.
  2. Inhale and row the bar straight in, keeping your upper arms in close as possible to your sides, until the bar is about even with your lower chest. Pause for a peak contraction by squeezing your shoulder blades together!
  3. Then lower under control getting a complete stretch in the lats.

Note: I was not able to find a proper demonstration of this exercise online. In the video below the lifter is standing straight and not bent over but it can help you understand how the movement would be done.