Cable High Row (Kneeling)

Setup

1. 01Set a cable pulley to the high position with a rope or dual handles.
2. 02Kneel facing the stack a step or two back so the cable is taut with arms extended.
3. 03Stack the hips under the shoulders in a tall kneeling position.
4. 04Brace the trunk and set the chest up toward the pulley.

Execution

1. 01Pull the handles down and back toward the lower ribs.
2. 02Drive the elbows past the torso while keeping the body tall.
3. 03Squeeze the shoulder blades down and together at the finish.
4. 04Return the arms under control to a full overhead-forward stretch.

Checkpoints

• -Hips stay extended; the body does not fold forward at the waist.
• -Elbows finish behind the torso at the bottom of each pull.
• -Shoulders stay away from the ears throughout.
• -Cable stays taut with tension at the stretched top position.

Common mistakes

• -Sitting back onto the heels to add bodyweight to the pull.
• -Turning the movement into a straight-arm pulldown by locking the elbows.
• -Rocking the torso to generate momentum.
• -Letting the shoulders roll forward at the stretch.