cable high row (kneeling): technique and muscles worked

Animated demonstration of cable high row (kneeling)

How to do this exercise

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

Equipment: Cable machine
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

This pulley kneeling row effectively targets the back, particularly the latissimus dorsi and rhomboids, with very good continuous tension thanks to the pulley. The exercise offers more isolation than a classic barre row, because stability is increased via the kneeling position, but it remains limited by core capacity and grip. Less heavily loaded than a row bar, it reduces systemic fatigue, which makes it an excellent complement but not always a main exercise for weight.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable high row (kneeling)

How to do this exercise

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