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Exercise guide
Kneeling Cable Row
A cable row performed from a tall kneeling position, eliminating hip drive and keeping tension on the upper back throughout.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy
- Equipment
- Cable machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Set a cable pulley to about chest height and attach a rope or double-D handle.
- Kneel upright facing the stack far enough back that the weight stack doesn't bottom out.
- Grab the handle with both hands and hold it out in front at chest height.
- Row the handle to the sternum by driving the elbows back and squeezing the shoulder blades together.
- Return under control to the stretched starting position.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- Stay tall — no leaning back to finish the rep.
- The tall-kneeling stance forces the core to resist rotation on every pull.