Long-Pulley, Narrow

Description

The exercise is the same as the regular long pulley, but with a narrow grip:

Sit down, put your feet on the supporting points and grab the bar with a wide grip. Pull the weight with a rapid movement towards your belly button, not upper. Keep your arms and elbows during the movement close to your body. Your shoulders are pulled together. Let the weight slowly down till your arms are completely stretched.

Muscles

Front

Back

Primary muscles

Lats

Secondary muscles

Biceps
Brachialis

Similar exercises

1-Arm Half-Kneeling Lat PulldownBack · Cable machine
Active HangBack · Pull-up bar
Alternating High Cable RowBack · Cable machine
Alternative DB Gorilla rowsBack · Dumbbells
Archer Pull UpBack
Assisted chin-upsBack

Build your plan with Calix

Calix's AI coach builds your workout and meal plan, and you log your training. Free on Android and iPhone.

Google Play App Store

Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).