Horizontal pulley pulley with prone grip

Horizontal pulley pulley with prone grip


The Pronated grip frot cable rower is also known as the Pronated grip frot cable rower

Type of Exercise

Prone-grip horizontal pulley pull-ups is a Multiarticular / accessory exercise


  • Supine barbell rowing machine
  • Horizontal pulley row with narrow grip handle
  • Oarsman at the dorsy bar
  • Rematore with handlebar
  • Rows with prone grip barbell

Horizontal pulley pulley with prone grip: Execution

The starting position sees the athlete sitting with the hips flexed, the knees semi-flexed and the feet positioned on the appropriate supports. The shoulder blades are abducted and the hands grasp the handle with a supine grip. The back can be in both flexion (variant 1) and in its position of strength (variant 2); in the latter case there is no action 7 and the muscles involved in it become stabilizers of the spine. In variant 1 (action 6 is also performed) the hips are totally flexed and the execution consists of simultaneously extending the vertebral column and also to reach the starting position of variant 2. At this point the movement continues in exactly the same way in both options. Variant 2 (those who start from this variant, i.e. those who find themselves at this point without having first performed the movements of variant 1, do not perform action 6 and the muscles involved in it are considered as hip stabilizers): starting sees the athlete with his back in his position of strength, the hips almost completely flexed, the shoulder blades abducted, the shoulders partially flexed both in the sagittal plane and in the transverse plane and the elbows extended. The execution consists in extending the shoulders both in the sagittal plane and in the longitudinal plane and at the same time flexing the elbows, adducting and partially elevating the shoulder blades. The action ends when the handle comes into contact with the torso without this gesture being completed with an internal rotation of the shoulders. The inclination of the torso is not changed for the entire duration of the exercise. It is possible to use the cheating technique with small distensions of the lower limbs. Raising the pulley bringing it progressively closer to the pure horizontal plane on which the shoulders lie, the actions of scapular elevation and sagittal extension of the shoulders are reduced and those of scapular adduction and transverse shoulder extension progressively increase. At the elbow, the prone grip favors the brachioradialis and brachialis.

Muscles involved in the exercise Prone grip horizontal pulley pull-ups

Group 0

  • Lateral deltoid
  • Posterior deltoid
  • Small round
  • Infrared
Transverse shoulder extension

Group 1

  • Great dorsal
  • Big round
  • Lower bundles of the pectoralis major
  • Long head of the brachial triceps
Shoulder extension

Group 2

  • Brachioradiale
  • Brachial biceps
  • Brachialis
  • Superficial flexion of the fingers
  • Radial flexor of the carpus
  • Ulnar flexor of the carpus
  • Long handheld
Elbow flexion

Group 3

  • Upper bundles of the trapezius
  • Scapula elevator
  • Superior bundles of the large thoracic dentate
  • Sternocleidomastoid
Scapular adduction

Group 4

  • Upper bundles of the trapezius
  • Scapula elevator
  • Superior bundles of the large thoracic dentate
Scapular elevation (only with pulley below shoulder height)

Group 5

  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Hip extension (optional)

Group 6

  • Ileocostali
  • Very long of the back
  • Spinal taps
  • Semispinali
  • Inferior posterior dentate
  • Infraspinali
  • Infratrasversari
  • Multiphids
  • Very long neck
  • Very long of the head
  • Spinal taps
  • Semispinali
  • Splenio
  • Scalene
  • Psoas
  • Square of the loins
Spine extension (optional)
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