Kneeling high-cable row

Upper back

• Target muscles: back, arms, shoulders
• Equipment: gym machine
• Level: intermediate

How to do it

1. Attach a straight bar to the high pulley and kneel in front of the machine, sitting back on your heels.
2. Grip the bar overhand slightly wider than shoulder-width, arms extended up toward the pulley.
3. Keep your back straight, chest up, core braced.
4. Pull the bar down to your upper chest, flaring your elbows out and squeezing your shoulder blades together.
5. Hold at peak contraction, then return your arms up under control to full extension.
6. Repeat for the desired number of reps.

Swap it for

• TRX Row
• bodyweight squatting row
• Standing Row
• bodyweight squatting row (with towel)
• Chest-supported incline bench dumbbell row
• Kneeling single-arm high-cable row

Harder

• kettlebell alternating renegade row

Easier

• bodyweight squatting row (with towel)
• Standing Narrow-Grip Row
• Standing Row
• Standing Towel Row