Cable High Row (Kneeling) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable High Row (Kneeling) is a compound exercise that primarily targets the upper back, engaging muscles such as the lats, traps, and biceps as secondary targets. This exercise is performed using a cable machine and involves a kneeling position to help stabilize the body and emphasize the back muscles. By pulling the cable attachment towards your upper torso, the movement effectively works the muscles responsible for pulling motions, making it a great choice for improving upper back strength and posture. This exercise also provides the added benefit of engaging the core for stabilization throughout the movement.
How to Perform
Begin by kneeling in front of a cable machine, adjusting the rope attachment to a higher setting.
Grasp the rope with both hands, using an overhand grip, and extend your arms fully in front of you.
Maintain a neutral spine with your chest lifted and core tight as you pull the rope towards your torso, drawing your shoulder blades back and together.
At the peak of the movement, contract your upper back muscles, feeling the squeeze in your lats and traps.
Gradually reverse the motion, slowly extending your arms back to the starting position while keeping tension on the cable.
Continue the movement for the desired number of reps, focusing on controlled motion and good form throughout.
Tips
Focus on drawing your shoulder blades downward and inward to activate the upper back muscles.
Keep your core tight and ensure your spine stays neutral as you perform the movement.
Avoid relying on momentum; control the weight for each repetition.
Exhale as you pull the rope towards your torso, and inhale as you return to the starting position.
Experiment with different grips on the rope attachment to target various sections of your back.
Ensure the movement originates from your back muscles rather than relying on your arms to pull the weight.
Prevent your shoulders from shrugging or rounding forward during the exercise.
Maintain a steady and controlled pace, focusing on establishing a mind-muscle connection.
As you progress and become more comfortable with the exercise, gradually increase the weight.
If possible, seek guidance from a fitness expert to ensure correct form and technique.
How Not to Perform
Avoid Using Momentum: Do not jerk your body or use rapid, uncontrolled movements to complete the exercise. Relying on momentum takes the focus off the target muscles and increases the risk of injury.
Don't Shrug Your Shoulders: Keep your shoulders down and away from your ears. Shrugging can lead to unnecessary strain on the neck and shoulders, taking the focus away from your upper back muscles.
Don't Let Your Back Arch: Maintain a neutral spine throughout the movement. Arching your back can put strain on your lower back and shift focus from your upper back.
Avoid Using Your Arms Too Much: While your arms assist in the movement, the primary focus should be on your back muscles. Initiate the pull from your back, not your arms, to ensure you're targeting the correct muscles.
Don’t Roll Your Shoulders Forward: As you pull, avoid letting your shoulders roll forward. This can cause strain on the shoulders and lead to improper muscle engagement.
Avoid Rapid Movements: Perform the exercise in a slow, controlled manner. Quick, jerky movements reduce the effectiveness of the exercise and increase the chance of injury.
Don’t Overextend Your Arms: Keep your arms extended but not locked out. Overextending can place unnecessary stress on the joints and reduce muscle activation.
Avoid Excess Weight: Using too much weight can lead to improper form and increase the risk of injury. Start with a manageable weight and focus on form before increasing the resistance.
Don’t Ignore the Core: Failing to engage your core can compromise your posture and stability, leading to inefficient movement patterns and potential injury.
Don’t Rush Through the Reps: Take your time with each repetition. Rushing can cause you to lose form and waste energy that should be focused on activating the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
