Start
End
BackBeginnerCable
Kneeling High Pulley Row
تجديف ببكرة عالية راكعًا
Target Muscles
LatsBicepsMid Back
Blue = primary · Gray = secondary
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- 1
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
- 2
Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
- 3
After pausing briefly, slowly return to the starting position.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
