Remo Con Polea De Pie
El remo con polea de pie es un ejercicio de polea que trabaja los dorsales y la parte superior de la espalda en posición vertical. La postura erguida requiere una mayor activación del core en comparación con el remo sentado, añadiendo un componente de estabilidad funcional al movimiento de tracción.
Cómo se hace
- Coloca un agarre en la polea ajustada a la altura de la cintura y colócate frente a la máquina.
- Sujeta el agarre con una o ambas manos y da un pequeño paso hacia atrás para crear tensión.
- Mantente erguido con el abdomen contraído y una ligera flexión en las caderas.
- Tira del agarre hacia tu torso llevando el codo hacia atrás y apretando la escápula.
- Regresa lentamente a la posición inicial y repite el número de repeticiones deseado.
Claves de postura
- Keep your chest proud and shoulders pulled down away from your ears.
- Brace your core as if preparing to catch a gentle tap to the stomach.
- Drive your elbows straight back past your torso, leading the movement with your arms.
- Squeeze your shoulder blades together at the peak of the pull for a brief second.
- Control the weight as it returns to the starting position without dropping your posture.
Respiración: Exhale as you pull the handle toward your torso, and inhale in a controlled manner as you return to the starting position.
Errores comunes
- Rounding the lower back, which shifts tension away from the upper back and puts strain on the spine.
- Using momentum by rocking the torso back and forth, which reduces muscle engagement and control.
- Pulling primarily with the hands and biceps rather than driving through the elbows.
- Shrugging the shoulders up toward the ears, which overworks the traps and strains the neck.
Músculos trabajados
Primarios: dorsales. Secundarios: romboides, bíceps, trapecios, core.
Series y repeticiones sugeridas
Ponerse en forma
3 sets × 10–12 reps, rest 60 s
Perder peso
3 sets × 12–15 reps, rest 45–60 s
Ganar músculo
3–4 sets × 8–12 reps, rest 60–90 s
Más fácil, más difícil y alternativas
Hacerlo más difícil
Cuidado si…
- If you feel lower back discomfort, reduce the weight and focus heavily on keeping your core braced.
- If you experience sharp shoulder or elbow pain, ease off and choose a gentler pulling variation.
Orientación educativa general, no consejo médico. Detente si sientes dolor agudo y consulta a un profesional cualificado si tienes dudas.
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Should I use one hand or two?
You can perform this exercise with both hands using a dual handle or a straight bar, or one hand at a time for a unilateral focus that challenges your core stability even more.
Why do I feel this in my biceps more than my back?
This usually happens when you pull with your hands rather than driving your elbows back. Think of your hands as simple hooks holding the weight, and focus entirely on elbow movement.
How heavy should the cable be?
Choose a weight that allows you to complete your target repetitions with proper form, without having to swing your body or twist your torso to get the handle moving.
Can I do this exercise if I do not have a cable machine?
Yes, you can substitute it with a resistance band anchored securely to a sturdy object at home to mimic the same pulling motion.