Cable High Row (kneeling, rope attachment)
Master the kneeling cable high row with a rope attachment to build a strong, sculpted upper back and lats. Enhance posture and core stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable High Row (kneeling, rope attachment)
Description
This exercise involves pulling a rope attached to a cable towards your body while kneeling to work out your back, arms, and shoulders.
Save Cable High Row (kneeling, rope attachment) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable High Row (kneeling, rope attachment)
- 01Setup
Kneel on both knees facing the cable machine, positioning yourself a comfortable distance away. Set the pulley to a high position, typically above head height, and attach a rope attachment.
- 02Setup
Grasp the rope attachment with an overhand grip, hands close together, ensuring there is slight tension in the cable to start.
- 03
Lean back slightly from your hips, maintaining a straight back and engaged core. Keep your chest up and shoulders pulled down away from your ears.
- 04
Initiate the pull by retracting your shoulder blades, then drive your elbows down and back towards your sides, pulling the rope towards your upper chest or face.
- 05
Squeeze your upper back muscles powerfully at the peak contraction, flaring the rope ends outward to maximize the squeeze in your lats and rhomboids.
- 06
Slowly extend your arms, controlling the weight as you return to the starting position, allowing your shoulder blades to protract slightly under control.
Tips
- Focus on initiating the movement by squeezing your shoulder blades together and driving your elbows back, rather than just pulling with your biceps.
- Maintain a stable torso throughout the exercise, avoiding excessive rocking or using momentum to pull the weight.
- At the peak of the contraction, actively try to pull your elbows past your torso to achieve a deeper squeeze in your back muscles.
- Experiment with the angle of your lean and how far you flare the rope ends to find the most effective contraction for your upper back.
Common mistakes
- Using too much momentum: Avoid swinging your body to pull the weight; instead, focus on a controlled, deliberate pull by engaging your lats and upper back.
- Shrugging shoulders: Prevent your shoulders from rising towards your ears during the pull; keep them depressed and retracted to properly engage your back muscles.
- Rounding the back: Do not allow your lower back to round during the movement; maintain a neutral spine and engaged core to protect your back.
In the Ellim app, Cable High Row (kneeling, rope attachment) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable high row (kneeling, rope attachment)?
Get Ellim — FreeQuestions
Is Cable High Row (kneeling, rope attachment) good for beginners?
Cable High Row (kneeling, rope attachment) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable High Row (kneeling, rope attachment)?
You need Cable to perform Cable High Row (kneeling, rope attachment). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable High Row (kneeling, rope attachment)?
Focus on initiating the movement by squeezing your shoulder blades together and driving your elbows back, rather than just pulling with your biceps. Maintain a stable torso throughout the exercise, avoiding excessive rocking or using momentum to pull the weight. At the peak of the contraction, actively try to pull your elbows past your torso to achieve a deeper squeeze in your back muscles. Experiment with the angle of your lean and how far you flare the rope ends to find the most effective contraction for your upper back.
What are common mistakes when doing Cable High Row (kneeling, rope attachment)?
Using too much momentum: Avoid swinging your body to pull the weight; instead, focus on a controlled, deliberate pull by engaging your lats and upper back. Shrugging shoulders: Prevent your shoulders from rising towards your ears during the pull; keep them depressed and retracted to properly engage your back muscles. Rounding the back: Do not allow your lower back to round during the movement; maintain a neutral spine and engaged core to protect your back.
Related exercises
Cable Single Arm High Scapular Row
Back · Cable
Cable Seated High Row (V bar)
Back · Cable
Cable Kneeling Leaning Forward One Arm Row
Back · Cable
Cable High Row with Chest Support
Back · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Cable High Row (kneeling, rope attachment).
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store