Kneeling High Pulley Row
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General info
How to perform exercise
- Прикрепите верёвочную рукоять к верхнему блоку и выберите желаемый вес. Сядьте на колени на некотором расстоянии перед тренажёром. Удерживайте рукоять на вытянутых руках. Это исходное положение.
- Сводя лопатки и сгибая локти, тяните рукоять к верней части груди. Локти разведены по сторонам.
- Задержитесь и медленно вернитесь в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Kneeling High Pulley Row» are among the best rated by athletes.
Mass Gain
Exercise substitutions
You can try replacing the exercise «Kneeling High Pulley Row» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Kneeling High Pulley Row
Author: AtletIQ: on
Kneeling High Pulley Row — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
Workouts with «Kneeling High Pulley Row»
