- What muscles does the Cable High Row (kneeling, rope attachment) work?
- This exercise primarily targets the upper back muscles, including the rhomboids and trapezius. It also engages the biceps, shoulders, and lower back as secondary muscles, making it a compound movement for overall upper body strength.
- Is the Cable High Row suitable for beginners?
- Yes, beginners can perform the kneeling Cable High Row as long as they use a light weight to start and focus on proper form. Keeping the back straight and performing controlled movements will help prevent injury and build a solid strength foundation.
- What equipment do I need and are there alternatives to the Cable High Row?
- You’ll need a cable machine with a high pulley and rope attachment for this move. If you don’t have access to a cable machine, resistance bands or a bent-over row with dumbbells can offer a similar pulling motion for the upper back.
- How many sets and reps should I do for the kneeling Cable High Row?
- For strength and muscle growth, aim for 3–4 sets of 8–12 reps with moderate to heavy weight. For endurance or toning, perform 2–3 sets of 12–15 reps with lighter resistance, focusing on slow and controlled movements.
- What are common mistakes to avoid with the Cable High Row?
- Avoid rounding your back or pulling with your arms only—focus on driving the movement from your upper back and squeezing your shoulder blades together. Also, don’t let momentum take over; keep the motion controlled both when pulling and returning the rope.
- What safety tips should I follow when performing the kneeling Cable High Row?
- Maintain a neutral spine throughout the movement to protect your lower back. Ensure the cable height is correctly set, keep your core engaged, and avoid locking your elbows at any point to reduce strain on your joints.
- Are there variations of the Cable High Row I can try?
- Yes, you can perform the exercise standing instead of kneeling to change stability demands or switch the rope for a straight bar to slightly alter muscle engagement. Adjusting grip width or using one arm at a time can also challenge your muscles in different ways.
