Half Kneeling High Cable Row Rope

How to do the Half Kneeling High Cable Row Rope:

  1. attach a rope handle to a cable machine’s high pulley. Hold the rope with both hands, palms facing each other, while squatting down on one knee and facing the machine.
  2. The knee closest to the machine should be down, and the other foot is forward for balance.
  3. Maintain a small bend in your elbows as you completely extend your arms in front of you.
  4. By pulling back on your shoulder blades and bending your elbows, pull the rope towards your upper belly.
  5. Squeeze your shoulder blades together and tighten the muscles in your upper back at the top of the exercise.
  6. Returning to the beginning posture, slowly extend your arms.

The benefits of the Half Kneeling High Cable Row Rope:

  • The muscles in the upper back, especially the rhomboids and rear deltoids, are the focus of the half-kneeling high cable row with rope.
  • The development of balanced muscles is encouraged while strengthening the shoulders.
  • Alignment and posture can be improved by strengthening the muscles in the upper back.
  • In order to improve functional strength, rowing motions simulate common tasks like lifting and tugging.
  • Your core muscles are used to stabilize your body when you are half kneeling.
  • In comparison to conventional cable rows, using a rope handle provides for a different grip and angle.


Use appropriate form and slow, deliberate motions when performing the workout. Select a weight that is compatible with your level of fitness. If this is your first time doing this exercise or you are worried about your form, get some advice.

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