Kneeling High Pulley Row (Cable)
How to do it
Kneel facing a pulley set above head height and take the handle in one hand with the arm extended up and forward. Pull the handle down and back to the ribs by driving the elbow past your side, squeezing the lat, then let it return to a full overhead stretch under control. Keep the hips square and the torso still — the kneeling position stops you leaning back to help the pull.
Setup
Half-kneeling or tall-kneeling square to the stack, hips under the shoulders and glutes squeezed. Handle in one hand, palm down or neutral, arm reaching up and forward at roughly 45 degrees. Free hand on the hip or across the chest.
Where you should feel it
A long stretch down the outside of the back at the top, then the lat under the armpit as the elbow drives past the ribs. If you feel it mostly in the bicep, you are pulling with the hand instead of leading with the elbow.
When to use it
Lat work through a longer range than a flat row, with the kneeling position forcing the core to resist rotation. Program it as accessory pulling in the 10-15 range, or as a swap when a bent-over row bothers your lower back.