This is a compound exercise that targets several upper body muscles, including the back, biceps, and shoulders. It involves the use of a cable machine with a close grip V attachment, making it a great alternative to traditional rowing exercises such as the bent-over barbell row. This exercise is ideal for individuals who want to build strength and size in their back muscles while also improving their overall upper body stability and posture. It is commonly used in strength training programs for both beginners and advanced athletes.
How to perform Kneeling Cable Close Grip Incline Row
- Attach a close grip V attachment to a high cable pulley and set it to your desired weight.
- Adopt a half-kneeling position about 50cm away from the machine, facing the cable pulley.
- Take hold of the attachment with a neutral grip, with your arms fully extended towards the high cable pulley. This is your starting position.
- Exhale and pull the attachment down towards your chest, using your back muscles to activate the movement and bringing your chest forward while keeping your elbows close to your torso.
- Continue to pull until the attachment touches your chest or until your back muscles are fully contracted.
- Keep your back straight throughout the movement and avoid using momentum.
- After a brief pause, inhale and slowly return the attachment back to the starting position along the same path.
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