Setup and loading
High pulley with a rope or two handles. Kneel facing the pulley, one step away. Works just as well with a band anchored high.
How to do the kneeling high cable row step by step
- Kneeling, torso upright, arms extended toward the pulley.
- First pull your shoulders down, away from your ears.
- Drive your elbows down and back until your hands reach face or chest height.
- Return slowly, straightening your arms without losing your posture.
Form cues
- Initiate the movement with your shoulder blades
- Chest up, ribs down
- Pause for one second with your elbows back
Common mistakes
- Pulling with your biceps
- Leaning back to move more weight
- Shrugging your shoulders toward your ears
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Sets and reps for your goal
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
Hypertrophy
3 x 10-12 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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