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Cable High Row (kneeling)

Cable High Row (kneeling)

The Cable High Row (kneeling) is a fantastic exercise that primarily targets the upper back muscles along with the rear shoulders and biceps. This exercise is commonly performed using a cable machine and can be done at home or in a gym setting. It is an excellent choice for those looking to improve posture, strengthen the upper body, and enhance overall muscle definition. During the Cable High Row (kneeling), you are in a kneeling position, which helps stabilize your core and prevents excessive lower back involvement. By adjusting the cable height, you can effectively target different areas of the upper back and shoulders. This exercise emphasizes the pulling motion, which is essential for balancing out the pushing movements that are often overemphasized in many workout routines. Engaging in the Cable High Row (kneeling) exercise helps to strengthen the muscles necessary for maintaining good posture, especially if you spend long hours sitting or working at a desk. It can aid in reducing rounded shoulders and the associated shoulder and neck pain. By performing this exercise regularly, you may experience improved upper body strength and stability, better shoulder mobility, and enhanced overall upper body aesthetics. Remember to adjust the weight on the cable machine according to your fitness level and goals. It is essential to maintain proper form throughout the exercise, focusing on pulling the handles towards your upper abdomen while keeping your chest up and your core engaged. Include the Cable High Row (kneeling) in your workout routine to reap its many benefits and take your upper body strength and aesthetics to the next level!


  • Start by setting up a cable machine with an appropriate weight and attaching a straight bar or a rope handle at chest height.
  • Kneel down facing the cable machine and grasp the handle with an overhand grip, with your hands shoulder-width apart.
  • Sit back on your heels, keeping your back straight and shoulders relaxed.
  • Engage your core and pull the cable towards your upper abdomen, squeezing your shoulder blades together as you do so.
  • Pause for a moment at the top of the movement, feeling the contraction in your back muscles.
  • Slowly return the cable to the starting position, fully extending your arms and allowing your shoulder blades to protract.
  • Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.
  • Remember to breathe steadily and avoid using momentum or excessively swinging your body.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the muscles effectively.
  • Engage your core and keep a neutral spine to provide stability during the movement.
  • Focus on pulling your shoulder blades back and down to fully engage the muscles of the upper back.
  • Control the movement and avoid using momentum to cheat through the exercise.
  • Exhale as you pull the cable towards your body and inhale as you return to the starting position.
  • Use a weight that challenges you but allows you to maintain proper form.
  • Gradually increase the resistance as you get stronger to continue making progress.
  • Keep your elbows close to your body as you pull the cable towards your abdomen.
  • Avoid rounding your shoulders or hunching forward during the exercise.
  • Stretch your upper body muscles after the exercise to improve flexibility and prevent muscle tightness.

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