Exercise 0167 · REF ZSJNetl
Kneeling for a high cable row removes the legs from the equation entirely, forcing the upper back to do all the pulling work without any lower-body drive to assist. It's a stricter version of a standing or seated row because there's less room to lean back and use body momentum. The higher cable angle also brings more rear delt and upper trap work into the pull than a standard row.
How to Do the Cable High Row (kneeling)
- Attach a straight bar to a cable machine at chest height.
- Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
- Sit back on your heels, keeping your back straight and your core engaged.
- Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Cable High Row (kneeling) primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Equipment Alternatives
Don't have cable? These target the same upper back with different equipment.
FAQ
- What muscles does the Cable High Row (kneeling) work?
- The Cable High Row (kneeling) primarily targets the upper back, with the biceps and shoulders assisting.
- What equipment do I need for the Cable High Row (kneeling)?
- The Cable High Row (kneeling) is done with a cable.
- What's a good alternative to the Cable High Row (kneeling)?
- If you don't have access to a cable, the Back Lever targets the same upper back using body weight instead.