Activities Sports & Athletics Low Pulley Rows for Back: Bodybuilding Exercise Share PINTEREST Email Print Peter Field Peck Sports & Athletics Bodybuilding Training & Routines Basics Health & Safety Baseball Basketball Bicycling Billiards Bowling Boxing Car Racing Cheerleading Cricket Extreme Sports Football Golf Gymnastics Ice Hockey Martial Arts Professional Wrestling Skateboarding Skating Paintball Soccer Swimming & Diving Table Tennis Tennis Track & Field Volleyball Other Activities Learn More By Hugo Rivera Hugo Rivera is a nationally ranked competitive bodybuilder. He has written several books on fitness and bodybuilding, including "The Body Sculpting Bible." our editorial process Hugo Rivera Updated March 15, 2019 This easy exercise is excellent for bringing out the details in the middle and center of the back muscles. For this exercise, you will need access to a low pulley row machine with a V-bar handle. The V-bar handle enables you to have a neutral grip where the palms of your hands face each other. This exercise takes 30-40 seconds, depending on the number of repetitions performed and setup time. Steps for Doing Low Pulley Rows To get into the starting position, sit down on the machine and place your feet on the front platform (or crossbar) provided, making sure that your knees are slightly bent and not locked. Lean over forward without arching your back and grab the handles. With your arms extended, pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back toward your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform this section of the movement. At this point, you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in. Repeat for the recommended amount of repetitions. Tips Avoid swinging your torso back and forth, as this can cause a lower back injury. You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down) or a supinated grip (palms facing up — reverse grip).