Uploaded October 2016 | Updated September 2026, 6 hours ago
Spice up your high pull exercises in less than a minute. Change the exercise position to modify or amplify a basic exercise like a single arm high row by adding a core stability challenge.
Level 1: Anchor the cable or resistance band at shoulder level. Assume a kneeling position, facing the anchor with the left foot forward in a lunge position with a 90 degree bend at both knees. You can fold a mat or towel and place it under the back knee for comfort. Grasp the handle with the right arm and assume an upright position with a neutral spine and scapulae retracted (down and back). With the right arm extended and elbow slightly flexed, pull the handle horizontally leading with the elbow. Pull until the elbow is aligned with the shoulder, and elbow is at 90 degrees. Pause and return to the starting position. Keep the upper arm parallel to the floor throughout the movement to emphasize the posterior deltoid. To perform this exercise with the other arm, place the right leg forward and grasp the handle with the left hand. Be careful to maintain a neutral spine and slight scapular retraction throughout the exercise.
Level 2: Anchor the cable or resistance band at shoulder height. Reach for the handle with the right hand and assume a plank position from the knees with the ankles crossed. A rolled up mat or towel can be placed under the knees for comfort. There should be a straight line from the head to the knee with the spine in a neutral position. Performing a high row exercise from this position requires more core stability and increases activation of the latissimus dorsi as this prone position places the arm in the frontal rather than sagittal plane (upright high row exercise above). With the shoulder flexed, scapulae retracted, and elbow in soft extension, pull the handle towards the body, leading with the elbow. The arm should remain parallel to the floor. Pull until the elbow is at 90 degrees and aligned with the shoulder. Pause and return to the starting position. The hips should remain level throughout the movement, scapulae slightly retracted and head aligned with the spine. For muscle balance, perform an equal number of sets using both arms.
Level 3: Anchor the cable or resistance band at shoulder height. Reach for the handle with the right hand and assume a plank position from the knees. There should be a straight line from the head to the toe, and the spine in a neutral position with hips level. With the scapulae slightly retracted and the right shoulder flexed and elbow in soft extension, pull the cable towards the body, leading with the elbow. The arm should remain parallel to the floor. Pull until the elbow is at 90 degrees and aligned with the shoulder. Pause and return to the starting position. Hips should remain level throughout the exercise. For muscle balance, perform an equal number of sets using both arms.
Take client workouts or your own workout to a new level by learning techniques to amplify and modify exercises when you register for the Personal Training Education course at The Cooper Institute.
Spice up your high pull exercises in less than a minute. Change the exercise position to modify or amplify a basic exercise like a single arm high row by adding a core stability challenge.
Level 1: Anchor the cable or resistance band at shoulder level. Assume a kneeling position, facing the anchor with the left foot forward in a lunge position with a 90 degree bend at both knees. You can fold a mat or towel and place it under the back knee for comfort. Grasp the handle with the right arm and assume an upright position with a neutral spine and scapulae retracted (down and back). With the right arm extended and elbow slightly flexed, pull the handle horizontally leading with the elbow. Pull until the elbow is aligned with the shoulder, and elbow is at 90 degrees. Pause and return to the starting position. Keep the upper arm parallel to the floor throughout the movement to emphasize the posterior deltoid. To perform this exercise with the other arm, place the right leg forward and grasp the handle with the left hand. Be careful to maintain a neutral spine and slight scapular retraction throughout the exercise.
Level 2: Anchor the cable or resistance band at shoulder height. Reach for the handle with the right hand and assume a plank position from the knees with the ankles crossed. A rolled up mat or towel can be placed under the knees for comfort. There should be a straight line from the head to the knee with the spine in a neutral position. Performing a high row exercise from this position requires more core stability and increases activation of the latissimus dorsi as this prone position places the arm in the frontal rather than sagittal plane (upright high row exercise above). With the shoulder flexed, scapulae retracted, and elbow in soft extension, pull the handle towards the body, leading with the elbow. The arm should remain parallel to the floor. Pull until the elbow is at 90 degrees and aligned with the shoulder. Pause and return to the starting position. The hips should remain level throughout the movement, scapulae slightly retracted and head aligned with the spine. For muscle balance, perform an equal number of sets using both arms.
Level 3: Anchor the cable or resistance band at shoulder height. Reach for the handle with the right hand and assume a plank position from the knees. There should be a straight line from the head to the toe, and the spine in a neutral position with hips level. With the scapulae slightly retracted and the right shoulder flexed and elbow in soft extension, pull the cable towards the body, leading with the elbow. The arm should remain parallel to the floor. Pull until the elbow is at 90 degrees and aligned with the shoulder. Pause and return to the starting position. Hips should remain level throughout the exercise. For muscle balance, perform an equal number of sets using both arms.
Take client workouts or your own workout to a new level by learning techniques to amplify and modify exercises when you register for the Personal Training Education course at The Cooper Institute.
