Kneeling High Pulley Row

How to do it

1. 01Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
2. 02Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
3. 03After pausing briefly, slowly return to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.