Jason learns the kneeling cable row from a coach who breaks it into two parts: scapular depression with lat retraction, then thoracic extension. The key is pulling with your back, not your arms, and a single-mag grip variation adds extra lat stretch at the end.
How to do a kneeling cable row. Now, as Jason does this, you can see how he retracts, he depresses and pulls in. In this position, he's going to pull himself up and row. So you can see this has changed the variation a tiny bit. Before, he had a bit of a lean into the lat. I put my hand on their elbow and I tell them to do this in two parts for a simple reason, right? So Jason, I want you to pull and articulate that scap down, and then I want you to extend this as much as possible, and I want you to find that position again. So I want them to do this and release again. And I put my arm there because most people will bend at that arm. I don't want the arm to bend at all because we want to teach how to get that nice depression of the lat and that thoracic extension, because it's the depression of the lat, thoracic extension that helps us get into that nice external rotation position on a bench press. Stretch forward, stretch it all the way out, stretch that lat out, get into that depressed position, get into that extended position. And again, when we're in this position, when we're depressed, And when we're extended, that external rotation piece takes care of itself. This is where you actually want to be set up on a bench press to protect the shoulder. Thoracic extension, depression of the lat being coupled, because again, that creates that nice, safe external rotated position. I'll also show you a variation that I like is using the mag grip, the single mag grips, which are from Prime. We can actually extend this range of motion even further by adding a little twist here, because now you can see I'm really stretching out the lat. Now I'm pulling in and stretching out that lat all the way through. So that's actually more of an end range for the lat, is if we add just a little twist on it. So he's going to do that, add that little twist, and you can see here how that's really stretching out the lat. And then he's pulling in Pulling in, pulling in, pulling in. Beautiful. Pull it in, pull it in, pull it in. So we're really looking at that end range of motion. Chest up, chest up, chest up. Good. Stretch through the lat. And pull it in, pull it in, pull it in, pull it in. Good. Excellent. So again, we're really looking at articulating the joints individually rather than using our arms and whole body. We want to articulate the scap, we want to articulate that thoracic extension, and we want to pull everything forward.
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