Core
Remo alto polea alta
Master the high pulley high row to build core stability and powerful rotational strength through the obliques.
How to perform.
Follow the sequence — setup is half the lift.
Position yourself standing perpendicular to a cable machine with the pulley set at shoulder height or higher.
Grip the handle with both hands while maintaining a shoulder-width stance and a slight bend in the knees.
Rotate your torso away from the machine in a controlled diagonal downward motion, keeping your arms relatively straight.
Pivot your back foot slightly to allow for a full range of motion while maintaining tension in your core.
Pause for a second at the point of maximum contraction near your opposite hip.
Slowly return the handle to the starting position by resisting the weight's pull with your abdominal muscles.
Complete the set on one side before switching to the opposite side to ensure balanced development.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the body rather than controlled muscle contraction
- Bending the elbows too much which shifts the load to the biceps
- Fixing the feet too rigidly which can cause unnecessary knee torsion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.