Cable High Row (kneeling)
Skip the guesswork: Cable High Row (kneeling) leans on unbroken cable tension for pulling strength and back density.
How to do 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.
Cable High Row (kneeling) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable High Row (kneeling) Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Cable High Row (kneeling)
Swap Cable High Row (kneeling) For
Cable High Row (kneeling) — Frequently Asked Questions
How do you 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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable High Row (kneeling) work?
The Cable High Row (kneeling) primarily targets the upper back. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable High Row (kneeling) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable High Row (kneeling) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable High Row (kneeling)?
Try the Barbell Bent Over Row, Inverted Row V. 2 or the Medicine Ball Overhead Slam. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
