Kneeling Cable High Row
Also known as: kneeling high cable row, kneeling high row, high cable row kneeling, kneeling cable row, kneeling cable rows, tall kneeling high row
In SetGrip: Cable High Row (Kneeling)
- Primary muscleUpper Back
- EquipmentCable
- DifficultyIntermediate
- TypeCompound · Pull
Kneeling below a chest-height bar changes the cable's line so it arrives from above your finishing position, blending a row with a hint of pulldown across the upper back. Sitting back on your heels anchors your hips and keeps the pull strict - a useful setup when every bench and seat in the gym is taken.
How to do the Kneeling Cable High Row
- 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.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Kneeling Cable High Row work?
The Kneeling Cable High Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the Kneeling Cable High Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Kneeling Cable High Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Kneeling Cable High Row?
If you cannot do the Kneeling Cable High Row, try the TRX Suspension Row, the Incline Bench Dumbbell Row or the Kneeling Single Arm Cable High Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Cable High Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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