Back / Beginner / Compound (multi-joint)

Kneeling High Pulley Row

A cable exercise for the lats, with the biceps, upper back and forearms assisting.

At a glance

Primary

Lats

Secondary

Biceps, Upper back (rhomboids, mid/lower traps), Forearms & grip

Equipment

Cable station

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint)

How to do it

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

Common mistakes

• ✗ Shrugging the shoulders up to the ears.

  Why it hurts: The upper traps take over and the neck gets tight.

  ✓ Instead: Start by drawing the shoulders down, then pull the elbows down and back.

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