upper backcable
cable high row (kneeling)
cable high row (kneeling) is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Attach a straight bar to a cable machine at chest height.
Step 2. Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
Step 3. Sit back on your heels, keeping your back straight and your core engaged.
Step 4. Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
Step 5. Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsshoulders
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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