Back Exercise · Cable

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Cable High Row (kneeling)

The cable high row kneeling demonstration uses a high pulley above the kneeling position. The arms reach upward toward the attachment and draw it down toward the upper body. A chest-height cable setting does not match the visible line of pull.

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Category

Back

Equipment

Cable

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable High Row (kneeling)

1. Follow the cable station's setup instructions and choose a controllable light load.
2. Kneel facing the high pulley on a stable comfortable surface and take a secure grip on the fitted attachment.
3. Reach upward through a comfortable arm range without losing the kneeling support position.
4. Draw the attachment toward the upper body while keeping the torso controlled; do not jerk backward to move the load.
5. Return toward the high pulley smoothly and release the attachment safely when finished.

High-anchor reference

This correction establishes the visible pulley height and kneeling support. It does not prescribe an exact grip width, attachment model or joint angle.

Technique & Form Tips

The cable approaches from above the kneeling body. Changing it to chest height changes the pulling direction and does not reproduce the demonstration.

Common Mistakes to Avoid

• Setting the pulley at chest height: The demonstrated cable comes from a high pulley above the kneeling position.
• Assuming one required attachment: Choose a compatible attachment and grip according to the equipment instructions; do not infer a straight bar from the source text.

How to Breathe During This Exercise

Breathe out as you pull and in during the controlled return.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable High Row (kneeling) mainly targets your Upper Back, with your Biceps helping support the movement, along with your Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have cable? These target the same upper back with different equipment.

Bodyweight Squatting Row Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Cable High Row (kneeling) work?

The Cable High Row (kneeling) mainly works your upper back. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable High Row (kneeling)?

You do the Cable High Row (kneeling) with A cable station with a suitable high attachment and comfortable kneeling support. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable High Row (kneeling)?

One mistake to watch for is setting the pulley at chest height: The demonstrated cable comes from a high pulley above the kneeling position.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable High Row (kneeling)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Cable High Row (kneeling)?

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.