Kneeling High Pulley Row

Technique

How to perform Kneeling High Pulley Row

1. Attach a rope to a cable pulley set above head height.
2. Kneel or sit on the floor facing the cable, far enough back that it is under tension when your arms reach forward.
3. Keep your torso steady and hold one rope end in each hand.
4. Bend your elbows outward and back as you pull the rope toward your upper chest, drawing your shoulder blades together.
5. Pause without forcing extra shoulder retraction or leaning your torso backward.
6. Extend your arms under control and let your shoulder blades move forward into the next repetition.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Rhomboid Major, Trapezius.