Kneeling High Pulley Row

Back · Cable

How to do it

Rope on a pulley above your head. Kneel a couple of feet in front with your arms extended up and your torso upright. Pull the elbows back and down to rib height, squeezing the shoulder blades at the end; return letting the shoulder stretch fully at the top. Kneeling, you cannot use your legs or lean back, so the pull comes entirely from your back. You feel the lats and teres. The classic mistake is sitting back onto your heels to use bodyweight as a counterbalance.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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