Kneeling High Pulley Row

A cable rowing variation performed from a kneeling position with the pulley above head height, emphasizing lat and upper back activation.

Instructions

1. Attach a rope or handle to a high pulley machine and select appropriate weight.
2. Kneel a couple of feet away from the cable tower facing the machine.
3. Grasp the rope or handle with both hands and extend your arms forward at shoulder height.
4. Keep your torso upright with a slight forward lean; engage your core.
5. Initiate the movement by flexing your elbows and fully retracting your shoulder blades.
6. Pull the rope toward your upper chest, keeping your elbows out to the sides.
7. Bring the rope to your upper chest and pause briefly at the end of the movement.
8. Slowly return to the starting position with arms fully extended.

Tips

• The movement is initiated by the shoulder blade retraction; pull with your lats and back muscles.
• Keep your elbows positioned out to the sides to maximize lat activation.
• Avoid leaning back excessively; the kneeling position requires control to maintain stability.
• Feel the contraction in your lats and middle back at the top of each repetition.
• Control the return to the starting position; avoid letting the weight pull you forward.
• This exercise is excellent for developing pulling strength and back thickness.