VARIATIONS
Kneeling High Pulley Row
Rope pulled toward upper chest with both arms.
This compound pulling movement targets the latissimus dorsi while engaging the biceps and rhomboids. Kneeling stabilizes the lower body to isolate back muscle activation during the high-angle pull.
HOW TO DO IT
- Kneel facing the high pulley with a rope attachment.
- Grasp the rope ends with arms fully extended overhead.
- Pull the rope toward your upper chest by driving elbows down.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly extend arms to return to the starting position.
COMMON MISTAKES
- Leaning back excessively to generate momentum.
- Shrugging shoulders up toward the ears during the pull.
- Using only arm strength instead of engaging the lats.
- Allowing the weight to snap arms forward on release.
TIPS
- Drive elbows down and back rather than pulling with hands.
- Keep your torso upright and core braced throughout.
- Visualize bringing your elbows to your hip pockets.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Row
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Kneeling
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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