Which muscles does the Cable High Row (Kneeling, Rope Attachment) work?

This exercise primarily targets the upper back, focusing on the trapezius and rhomboids. It also engages the biceps, shoulders, and lower back as secondary muscles, making it a great compound movement for overall upper-body strength.

What equipment do I need for the Cable High Row, and are there any alternatives?

You’ll need a cable machine with a high pulley and a rope attachment to perform this movement correctly. If you don’t have access to a cable machine, resistance bands anchored above shoulder height can be used as a substitute, though resistance will feel different.

Is the Cable High Row suitable for beginners?

Yes, it can be performed by beginners as long as they use light weights and focus on proper form. Avoid excessive load until your back and shoulder muscles are conditioned, and practice slow, controlled movements.

What are common mistakes to avoid when doing the Cable High Row (Kneeling, Rope Attachment)?

Common mistakes include rounding the lower back, using too much arm movement instead of engaging the upper back, and pulling with momentum. Keep your core tight, maintain a straight spine, and focus on squeezing your shoulder blades together.

How many sets and reps should I do for the Cable High Row?

Aim for 3–4 sets of 8–12 reps if building strength, or 12–15 reps for muscular endurance. Adjust the cable weight so that the last few reps challenge your muscles without compromising form.

Are there safety tips for performing the Cable High Row kneeling with a rope attachment?

Ensure the cable machine is securely set and the rope attachment is locked in place. Maintain a firm base by keeping your knees on the pad or floor, engage your core, and avoid jerking the rope to reduce strain on your lower back.

What variations can I try for the Cable High Row to target muscles differently?

You can switch to a straight bar attachment for a slightly different grip and emphasis on the lats. Standing instead of kneeling allows more hip and leg stabilization, while single-arm high rows help correct muscle imbalances.

Cable High Row (Kneeling, Rope Attachment)

Target Muscles

Primary:

Secondary:

Equipment Required

Strength Machine

Exercise Type

Weight & Reps

How To Do

Kneel facing a cable machine with a rope attached to the high pulley, holding the handles with arms extended upward and palms facing in. Pull the rope down toward your upper chest, keeping elbows wide and squeezing your shoulder blades together, then slowly return to the starting position. Keep your back straight and core engaged throughout the movement.

Step-by-Step Instructions

Begin by attaching a rope handle to the high pulley of a cable machine.
Kneel on the floor facing the cable machine, ensuring your knees are comfortably positioned and your back is straight.
Grab the rope handles with both hands, palms facing inward, and extend your arms fully upward while keeping a slight bend in your elbows. This is your starting position.
Engage your back muscles and pull the rope handles down and toward your upper chest, keeping your elbows wide and squeezing your shoulder blades together.
Pause briefly at the bottom of the movement, ensuring a strong contraction in your back muscles.
Slowly return to the starting position by extending your arms upward in a controlled manner.
Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Explore more upper back exercises or strength machine exercises in our exercise library.

Alternative Exercises

Cable Upper Row

Upper Back

Strength Machine • Bench

Cable Rear Delt Row (with Rope)

Shoulders

Upper Back

Strength Machine

Barbell Incline Row

Upper Back

Bench • Barbell

Dumbbell Incline Row

Upper Back

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the Cable High Row (Kneeling, Rope Attachment) work?: This exercise primarily targets the upper back, focusing on the trapezius and rhomboids. It also engages the biceps, shoulders, and lower back as secondary muscles, making it a great compound movement for overall upper-body strength.
What equipment do I need for the Cable High Row, and are there any alternatives?: You’ll need a cable machine with a high pulley and a rope attachment to perform this movement correctly. If you don’t have access to a cable machine, resistance bands anchored above shoulder height can be used as a substitute, though resistance will feel different.
Is the Cable High Row suitable for beginners?: Yes, it can be performed by beginners as long as they use light weights and focus on proper form. Avoid excessive load until your back and shoulder muscles are conditioned, and practice slow, controlled movements.
What are common mistakes to avoid when doing the Cable High Row (Kneeling, Rope Attachment)?: Common mistakes include rounding the lower back, using too much arm movement instead of engaging the upper back, and pulling with momentum. Keep your core tight, maintain a straight spine, and focus on squeezing your shoulder blades together.
How many sets and reps should I do for the Cable High Row?: Aim for 3–4 sets of 8–12 reps if building strength, or 12–15 reps for muscular endurance. Adjust the cable weight so that the last few reps challenge your muscles without compromising form.
Are there safety tips for performing the Cable High Row kneeling with a rope attachment?: Ensure the cable machine is securely set and the rope attachment is locked in place. Maintain a firm base by keeping your knees on the pad or floor, engage your core, and avoid jerking the rope to reduce strain on your lower back.
What variations can I try for the Cable High Row to target muscles differently?: You can switch to a straight bar attachment for a slightly different grip and emphasis on the lats. Standing instead of kneeling allows more hip and leg stabilization, while single-arm high rows help correct muscle imbalances.