Speed Underhand Pulley Row for Toning
Faster-tempo underhand cable row that promotes muscle toning and metabolic stress in the back and arms.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: lats & biceps. Secondary: rear delts, back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Sit or stand at a cable machine with an underhand grip.
- Row the handle toward the torso at a brisk but controlled tempo.
- Squeeze the back and biceps at the top.
- Return with control without fully losing tension.
- Complete 4 sets of 12-15 reps.
Equipment
- Cable Pulley
- Bar or Handle
Coaching tips
Benefits
Faster-tempo underhand cable row that promotes muscle toning and metabolic stress in the back and arms.
Common mistakes
Avoid sacrificing form for speed or shrugging.
Make it harder
Increase weight while maintaining controlled speed.
Make it easier
Slow the tempo or reduce the weight.
Breathing
Exhale as you row, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.