TETSUCable High Row (Kneeling)
The Cable High Row (Kneeling) is a cable exercise that primarily targets the upper back, with the biceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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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.
Common questions
What muscles does the Cable High Row (Kneeling) work?
The Cable High Row (Kneeling) primarily targets the upper back. The biceps and shoulders work as supporting muscles.
What equipment do I need for the Cable High Row (Kneeling)?
You need a cable machine to perform the Cable High Row (Kneeling).
How many sets and reps of the Cable High Row (Kneeling) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable High Row (Kneeling) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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