Standing Pulley Fast Row with D Handle
Develops power and speed in rowing motion
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Back and lats |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Stand facing pulley
- Step 2: Fast explosive row
- Step 3: Squeeze back at end
- Step 4: Quick return
- Step 5: Maintain posture
Equipment
- Pulley with D handle optional
Coaching tips
Benefits
Develops power and speed in rowing motion
Common mistakes
Using too much momentum
Make it harder
Increase speed or weight
Make it easier
Slower controlled rows
Breathing
Exhale on pull
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each armGeneral 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.