Kneeling High Pulley Row

Lats

Kneeling High Pulley Row

LevelBeginner EquipmentCable MechanicCompound ForcePull

A cable row performed on your knees from a high pulley that targets the lats and the middle back.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 15–26 kcal (±25 %)

Muscle mass worked10 %

Effort during a set5.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a bar or handle to a high pulley and kneel facing the stack.
2Reach up and grab the handle with an overhand grip.
3Sit your hips back and lean back slightly.

How to perform

1Pull the handle down toward your chest by driving your elbows back.
2Squeeze your shoulder blades together.
3Pause briefly.
4Return the handle slowly to the start.