RussianAbout this machine
Pulling machines train the back on a defined path and make it easier to learn shoulder-blade control without swinging the torso. Vertical pulling is closer to a pull-up, while horizontal pulling is closer to rowing; learning both gives a more balanced programme.
Exercise options
- Neutral-grip seated row: lats, mid-back, and biceps.
- Wide-grip row, if that handle is fitted: upper and mid-back; rear delts and biceps assist.
Muscles worked
- Main load: Back.
- Stabilization: trunk muscles help hold position.
- Should not hurt: joints or lower back. If they do, reduce load and check setup.
How to set up
- For the Rowing Station, first check its source-listed detail: has a source-listed target muscle focus.
- Set the pulley height or handle position for the exercise.
- Attach the correct handle and check the carabiner.
- Stand or sit so the cable follows the intended line of force.
- Choose a load that does not pull you out of the start position.
How to perform
Main exercise: seated row.
- On the Rowing Station, move smoothly through this model's working path.
- Keep the torso stable instead of rotating with the load.
- Use the same control on the working and return phases.
- Return the handle under control without releasing the stack.
Common mistakes
- Using the wrong pulley height for the exercise.
- Letting the cable rub the body or pull at a poor angle.
- Swinging the torso instead of using the target muscle.
- Letting the handle snap back at the end.
- Ignoring this model-specific detail: has a source-listed target muscle focus.
Technique video
Sources: gym80.de product page for 4016; gym80.de image saved locally; video embedded from the original YouTube source. PDF data: page 40, printed page 38.