How to do the Cable High Row (kneeling)
Cable High Row (kneeling) is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Cable High Row (kneeling) demonstration · © GymiaFit
Cable High Row (kneeling) at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable High Row (kneeling) step by step
- 1Attach a straight bar to a cable machine at chest height.
- 2Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
- 3Sit back on your heels, keeping your back straight and your core engaged.
- 4Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
- 5Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
- 6Repeat for the desired number of repetitions.
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Cable High Row (kneeling) — questions
What muscles does the Cable High Row (kneeling) work?
The Cable High Row (kneeling) primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Cable High Row (kneeling)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable High Row (kneeling) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable High Row (kneeling)?
Cable Decline Seated Wide-grip Row, Cable Floor Seated Wide-grip Row, Cable Incline Bench Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable High Row (kneeling) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.