Back · Row
Kneeling High Cable Row
The Kneeling High Cable Row mainly trains your lats. Also working: upper back, biceps and rear delts.
Both cables
Standing, light pull
How to do it
- Kneel a good distance in front of the machine, arms extended up at an angle
- Torso slightly forward, lats stretched
- Pull your elbows down and back at an angle to your lower ribs
- Extend slowly and let your shoulders travel up and forward
Coach’s tip
A blend of lat pulldown and row: the angled pull hits the lats in line with their fibers. Sit back on your heels: that way the cable can barely pull you forward.
Setup
Pulley
Both pulleys at the top, just over a meter away
Grip
Single handles, palms facing each other
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Kneeling High Cable Row work?
Mainly the lats. The upper back, biceps and rear delts help.
How do I set up the cable machine for the Kneeling High Cable Row?
Pulley: Both pulleys at the top, just over a meter away. Grip: Single handles, palms facing each other.
Can I do the Kneeling High Cable Row on a single cable tower?
Not like this. The Kneeling High Cable Row needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as One-Cable Seated Row and Seated Single-Arm Cable Row instead.
What can I do instead of the Kneeling High Cable Row?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Kneeling High Cable Row in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.