Upper back · Cable · Intermediate

How to do Cable High Row (Kneeling)

The cable high row (kneeling) is a strength exercise targeting the upper back, performed using a cable machine while kneeling. It emphasizes scapular retraction and upper back engagement, with secondary involvement of the biceps and shoulders.

Primary muscle: Upper back
Also works: Biceps and Shoulders
Equipment: Cable
Level: Intermediate
Category: Back

How to do Cable High Row (Kneeling), step by step

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.

Muscles worked

Cable High Row (Kneeling) works your upper back as the main mover, with help from your biceps and shoulders.

Track Cable High Row (Kneeling) in SPLYT

Cable High Row (Kneeling) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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