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Cable High Row (Kneeling)
A kneeling row from a high pulley that pulls down and back into the lats and lower traps while the kneeling position removes leg drive and cheating.
BackCableDiagonal pull
GoLightWeight mediacable-high-row-kneeling
Demonstration coming soon
Primary
Latissimus dorsiLower trapezius
Secondary
RhomboidsRear deltoidsBicepsCore
Equipment
Cable
Pattern
Diagonal pull
Setup
- 01Set a cable pulley to the high position with a rope or dual handles.
- 02Kneel facing the stack a step or two back so the cable is taut with arms extended.
- 03Stack the hips under the shoulders in a tall kneeling position.
- 04Brace the trunk and set the chest up toward the pulley.
Execution
- 01Pull the handles down and back toward the lower ribs.
- 02Drive the elbows past the torso while keeping the body tall.
- 03Squeeze the shoulder blades down and together at the finish.
- 04Return the arms under control to a full overhead-forward stretch.
Checkpoints
- -Hips stay extended; the body does not fold forward at the waist.
- -Elbows finish behind the torso at the bottom of each pull.
- -Shoulders stay away from the ears throughout.
- -Cable stays taut with tension at the stretched top position.
Common mistakes
- -Sitting back onto the heels to add bodyweight to the pull.
- -Turning the movement into a straight-arm pulldown by locking the elbows.
- -Rocking the torso to generate momentum.
- -Letting the shoulders roll forward at the stretch.
Programming notes
- -Use 3 to 4 sets of 10 to 15 reps as a strict lat accessory after heavy pulls.
- -The kneeling base rewards moderate weight and a hard 1-second squeeze at the ribs.
- -Useful teaching drill for lifters who cheat their pulldowns with body swing.
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