Kneeling High Pulley Row
Performed from a kneeling position to reduce cheating, this variation primarily targets your Lats, with support from Biceps, Middle Back. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back
How to perform Kneeling High Pulley Row
- Step 1. Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
- Step 2. Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
- Step 3. After pausing briefly, slowly return to the starting position.
Frequently asked questions
Which specific muscles does the kneeling high pulley row target?
This movement primarily targets the latissimus dorsi and the middle back. The high angle emphasizes the vertical pull, which helps develop back width and thickness.
What is a common form mistake to avoid during this row?
Avoid using momentum or leaning back excessively to pull the weight. Maintain a stable, upright torso and focus on driving the elbows down toward the hips.
How can I ensure proper shoulder blade movement?
Initiate each repetition by depressing and retracting the scapulae. This ensures the back muscles perform the work rather than over-relying on the biceps.
Is there a beginner-friendly alternative if I struggle with balance?
A seated cable row or a chest-supported machine row provides more stability for beginners. These alternatives allow you to focus on the pulling motion without managing a kneeling stance.
What is the recommended set and rep range for this exercise?
Perform 3 to 4 sets of 8 to 12 repetitions for hypertrophy. Use a controlled tempo with a brief pause at the peak of the contraction to maximize muscle fiber recruitment.
Sample sets & reps for Kneeling High Pulley Row
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Band Assisted Pull-Up — band
- Bent-Arm Barbell Pullover — barbell
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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