Description

The cable high row (kneeling) is a strength training exercise that primarily targets the upper back and shoulders.

Starting Position

Start by kneeling in front of the cable machine with your knees hip-width apart and a straight back. Grasp the handles with an overhand grip.

Technical Execution

Pull the handles towards your upper chest, squeezing your shoulder blades together at the top of the movement. Slowly release back to the starting position.

Range of Motion

Maintain a controlled movement throughout the exercise, focusing on the full range of motion for maximum muscle engagement.

Variations

Variations include adjusting the grip width, using a single arm for unilateral work, or performing the exercise standing for a different challenge.

Common Mistakes

Common mistakes include using improper form, lifting too much weight, and not engaging the back muscles effectively.

Practical Advice

Focus on pulling the weight towards your upper chest while keeping your back straight and core engaged. Control the movement and avoid using momentum.

Additional Notes

Ensure proper warm-up and cooldown to prevent injury. Adjust the cable height and weight according to your fitness level.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

lats

Secondary Muscles