How to Perform Long-Pulley Narrow Rows for Back Growth
Master the long-pulley narrow row with our professional guide. Learn proper form, common mistakes, and tips for maximum lat and rhomboid development.
How to Perform
- Sit on the bench with your feet firmly on the footplates and a slight bend in your knees to protect your lower back.
- Grasp the narrow V-bar handle with a neutral grip and sit upright with your arms fully extended in front of you.
- Pull the handle toward your lower abdomen by driving your elbows back while keeping them close to your ribcage.
- Retract your shoulder blades at the peak of the movement and hold the contraction for one second.
- Slowly extend your arms back to the starting position under control without letting the weight stack touch.
- Maintain a stationary torso throughout the entire range of motion to ensure the back muscles do the work.
Common Mistakes
- Leaning too far backward to gain momentum during the pull
- Flaring the elbows out wide which shifts tension away from the lats
- Shrugging the shoulders upward toward the ears
- Using a range of motion that is too short to fully engage the rhomboids
Muscles Worked
Primary movers
- Lats
Stabilizers
- Rhomboids
- Trapezius
- Biceps
- Rear Deltoids
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back