Muscle Building: Isolation Exercise - Pulley Rows (Seated)

Attach a V-handle to a low cable pulley machine and sit on the machine with your feet braced against the footrest or metal plate. Keeping your knees slightly bent, grasp the V-handle with your palms facing each other. Your trunk should be perpendicular to the floor and your arms outstretched , making the cable taut. Your trunk must remain stationary throughout the movement to ensure that you involve the correct muscles.

Pull the handle toward your chest, moving your elbows back and close to your sides as far as possible. Try to squeeze your elbows together behind you at the contraction, then slowly let your arms return to the starting position. Exhale as you pull the cable forward; inhale as your return to the starting position.