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.
Quick Facts
How to Do Cable High Row (kneeling)
Follow these step-by-step instructions to perform Cable High Row (kneeling) with proper form and technique.
- 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
Understanding which muscles Cable High Row (kneeling) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Cable High Row (kneeling)
Incorporating Cable High Row (kneeling) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Upper Back Development: Cable High Row (kneeling) directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Biceps and Shoulders, providing additional training stimulus without extra exercises.
- Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
- Functional Strength: Strength exercises like Cable High Row (kneeling) build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Cable High Row (kneeling) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Cable High Row (kneeling), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
- Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Cable High Row (kneeling), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.