The Cable High Row (Kneeling) exercise is a strength training exercise that primarily targets the upper back and shoulder muscles. It is typically performed using a cable machine with a high pulley attachment.
How to perform
Step by step instructions for the Cable High Row (Kneeling) exercise:1. Begin by setting the cable machine with a high pulley attachment and attaching a close grip handle or bar to the cable.
2. Kneel down in front of the cable machine with your knees hip-width apart and your body facing the cable machine.
3. Grab the handle or bar with both hands, palms facing down, and extend your arms fully towards the cable machine. Your arms should be straight and your back should be upright.
4. Keeping your chest up and your shoulders back, exhale as you pull the handle towards your chest, bending your elbows and squeezing your shoulder blades together.
5. Pause for a moment at the top of the movement, feeling the contraction in your upper back muscles.
6. Inhale as you slowly return to the starting position, extending your arms fully and maintaining control throughout the movement.
7. Repeat for the desired number of repetitions.
Important tips for proper form:
- Keep your core engaged and your back straight throughout the exercise to avoid straining your lower back.
- Focus on pulling with your back muscles rather than using momentum to move the weight.
- Control the weight on the way back to the starting position to maximize muscle engagement.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.