Kneeling Two-Arm High Pulley Cable Row

Differentiation: Mechanics

This variation of a Kneeling Row is unique. Here is how: you use a rope attachment. You pull your hands apart slightly at the end of the movement. This final movement increases the contraction in your back, | and adds to the definition in your back muscles.

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its highest setting.

3) Obtain a rope attachment.

4) Clip a rope attachment onto the pulley hook.

5) Kneel two feet in front of the cable machine.

6) Reach up and grasp the ends of the rope in each hand...

7) ...with your palms facing each other.

8) ....with your arms outstretched in front of you.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you bend your elbows while pulling the rope toward your upper chest.

3) ...until the ends of the rope are beside your head.

4) When the rope ends touch your shoulders, hold this position for a count of one second.

5) Then, inhale while you slowly allow your arms to straighten and the rope to retract upward its original position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use your lat muscles, not your biceps muscles to perform this exercise.

Your elbows should flare outward as you pull.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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