How to Do
How to Do Half Kneeling Cable Lift With Rope
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 Half Kneeling Cable Lift With Rope
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
Half Kneeling Cable Lift With Rope 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 down, 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 knee 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.
Benefits
Half Kneeling Cable Lift With Rope Benefits
1. Perform this exercise in the gym.
2. This sports-specific exercise is especially good for athletes involved in basketball. It will also strengthen your shoulder and core muscles.
