Half Kneeling Cable Lift With Rope, Get My Free Fitness App

How to Do

How to Do Cable Lift With Rope Half Kneeling Position

The half kneeling cable lift with rope should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the half-kneeling cable lift with rope.

Beginning

Beginning Cable Lift With Rope Half Kneeling Position

1. Place the rope or long bar handle on the cable machine's lowest notch and lower it.

2. Kneel on your left knee, facing the cable machine with your left side.

3. With your right hand, grab the top of the rope/bar, and your left hand, grab the bottom (palms facing down).

4. Maintain a straight upper body while rotating your arms to the right, with your left arm out in front of you and your right arm rotating to the right.

5. Return your arms to their original position. Continue for as many reps as you like, then switch sides.

Movement

Cable Lift With Rope Half Kneeling Position Movement

1. Adjust the cable pulley to the lowest anchor point, and clip one end of the straight bar attachment to the pulley.

2. Place both hands on the straight bar, and shuffle away from the pulley such that the weight plates do not touch. Kneel, with the knee closest to the pulley resting flat on the floor and the opposing foot planted on the ground with the knee bent at 90 degrees. Place a mat or towel under your knees if necessary.

3. Engage your core muscles, and your glutes to hold your body steady.

4. Hold the bar diagonally across the body with your hands about shoulder-width apart. The hand closest to the pulley should be at the lower end.

5. Use the hand that's closest to the pulley to lift the bar diagonally across the body, and stop when the other arm is fully extended. Slowly lower the bar back down, rest, and repeat for repetition completion before switching sides.