Kneeling High Pulley Row

What is Kneeling High Pulley Row? Kneeling high pulley row is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. This exercise helps improve posture, strengthen the back muscles, and enhance overall upper body strength.

Tutorial

1. Attach a straight or EZ bar to a high pulley cable machine.
2. Kneel down in front of the cable machine with your knees hip-width apart and your back straight.
3. Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. Keep your chest up, shoulders back, and core engaged.
5. Pull the bar towards your lower chest while keeping your elbows close to your body.
6. Squeeze your shoulder blades together at the top of the movement.
7. Slowly return the bar to the starting position and repeat for the desired number of repetitions.

Common Mistakes

• Rounding the back: Keep your back straight throughout the movement to avoid strain on the lower back.

• Using momentum: Avoid swinging the body to pull the weight. Focus on controlled movements. - Gripping too wide: A grip that is too wide can put excessive strain on the shoulders. Maintain a grip slightly wider than shoulder-width apart.

Tips for Better Results

• Focus on squeezing your shoulder blades together at the top of the movement to fully engage the upper back muscles.

• Control the weight throughout the exercise to maximize muscle activation and prevent injury. - Adjust the weight to a challenging but manageable level to maintain proper form.

Muscles Worked

• Primary muscles: Upper back (latissimus dorsi), rhomboids, trapezius - Secondary muscles: Biceps, forearms