Kneeling High Pulley Row

What it is

This compound pulling exercise utilizes a cable machine to strengthen your upper body. It primarily targets your latissimus dorsi, often called lats, while also engaging your biceps and middle back muscles. You perform the movement by kneeling and pulling a rope attachment toward your chest. This helps develop pulling strength and contributes to a well-rounded back.

Technique tips

• Kneel a couple of feet away from the cable machine.
• Initiate the pull by fully retracting your shoulder blades.
• Pull the rope towards your upper chest, keeping your elbows wide.
• Briefly pause when the rope reaches your chest for maximum contraction.
• Control the return phase, slowly extending your arms.
• Maintain a stable core throughout the entire range of motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.