Bent Over High Pulley One Arm Rows

Implementation:  (A)  Place a short one arm bar on a high pulley.  Stand back far enough from the high pulley to raise the weight stack up as you grasp the bar with your right hand.  Bend forward at the waist, keep your back straight, head up and feet comfortably spaced apart.   Your knees should be slightly bent.  Your right arm should be fully extended in front of you, so that you feel an extreme stretch in your lats.  Your left hand should rest on your knee.  (B)   Inhale and row the bar straight to your side as you would with a one arm dumbbell row, keeping your upper arm in close as possible to your side. Continue until you have reached a complete peak contraction in the muscle, squeeze then lower under control getting a complete stretch in the lats.  Do the prescribed number of repetitions on your right side and then change Positions to you left side doing the same number of repetitions.
 
Exercise Slideshow

                            

 
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