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ID: Kneeling_High_Pulley_Row
Kneeling High Pulley Row
LEVEL: beginner
PROTOCOL SPECS
- CATEGORYstrength
- MECHANICcompound
- FORCEpull
- EQUIPMENTcable
MUSCLE ENGAGEMENT
PRIMARY TARGETS
lats
SECONDARY TARGETS
bicepsmiddle back
EXECUTION PROTOCOL
- 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.
- Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
- After pausing briefly, slowly return to the starting position.