Kneel in front of a high pulley machine, holding the rope attachment with both hands.
Execution
Pull the rope towards your chest, keeping elbows close to your body. Squeeze your shoulder blades together, then return to the starting position with control.
Equipment required
Machine, Pull Rope
Target muscles
Back, Trapezius
More Detailed Information
Kneeling High Pulley Row
How to Do:
Start: Kneel in front of a high pulley machine, holding the rope attachment with both hands.
Form: Keep your back straight and core engaged, with arms extended in front of you.
Pull: Exhale and pull the rope towards your chest, keeping elbows close to your body.
Squeeze: Pause for a second, squeezing your shoulder blades together.
Return: Slowly extend your arms back to the starting position, controlling the movement.
Repeat: Perform for the desired reps.
Tips:
Keep your core tight and avoid leaning back.
Focus on using your back muscles, not your arms.
Maintain a controlled pace for better muscle engagement.
Benefits:
Back Strength: Targets the upper back, including the latissimus dorsi, rhomboids, and trapezius.
Posture: Strengthens muscles that improve posture and scapular stability.
Core Engagement: Helps improve core stability while working the back.
Convenient: Great for those with limited equipment, as it only requires a high pulley machine.
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