Kneeling High Pulley Row

Also called kneeling rope row, high pulley row and kneeling face pull.

Works

Lats, plus biceps and upper back

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.

1. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
2. After pausing briefly, slowly return to the starting position.

Cues

• Kneel tall, arms out to the rope.
• Elbows high and wide.
• Pull to the upper chest.
• Squeeze the shoulder blades.

Common mistakes

• Leaning back.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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