Kneeling High Pulley Row
Trains the Lats.
- Equipment
- A cable station
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Set a rope or bar on a high pulley and kneel a step back from the machine.
- Take the attachment with both hands and let your arms extend up and forward.
- Sit tall on your knees with your stomach braced and your hips under your shoulders.
- Pull the attachment down and back toward your upper ribs, driving the elbows behind you.
- Let the shoulder blades travel down and back with the elbows.
- Return under control until the arms are extended and the shoulder blades have come forward again.
Common mistakes
- Sitting back onto your heels. Once the hips drop, the trunk leans and the cable is being pulled by bodyweight rather than by the back.
- Pulling straight down as on a pulldown. The line here is down and back, which is what distinguishes it — straight down is a lat pulldown done from an awkward position.
- Letting the cable pull you forward off balance at the top. Kneeling gives a narrow base, so the load is limited by what you can anchor rather than by what the back can pull.
- Rounding the lower back to reach further forward. The reach comes from the shoulder blade travelling around the ribs, not from the spine folding.