High Cable Row (Half Kneeling Variation)

High Cable Row (Half Kneeling Variation)

– set the cable machine overhead with the close grip handle attached

– while grasping the handle, lower onto the floor in a half kneeling position (meaning one knee is down and the other knee is up, providing stabilization)

– tighten the core and retract your shoulder blades, hands will still be extended overhead

– using your lats, pull the handle towards your chest (elbows should stay tight against your body and not flare outwards)

– squeeze your back before slowly returning the weight overhead

– maintain tension on the muscle and a slight stretch before repeating the movement for desired repetitions


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