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All exercises

Cable high row (kneeling)

Intermediate

Cable high row (kneeling) is a compound cable exercise for the upper back, also working the biceps and rear delts.

What it works

Primary muscle

Upper back

Also works

BicepsRear delts

Equipment
Cable
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach a straight bar to a cable machine at chest height.
  2. 2Kneel down in front of the cable machine and grab the bar with an overhand grip, hands shoulder-width apart.
  3. 3Sit back on your heels, keeping your back straight and your core engaged.
  4. 4Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
  5. 5Pause for a moment at the top of the movement, then slowly release the bar back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Suspended rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Dumbbell incline rowDumbbell
  • Cable one arm straight back high row (kneeling)Cable

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restCable high row (kneeling)

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