Kneeling High Pulley Row

Kneeling High Pulley Row

The Kneeling High Pulley Row is a dynamic exercise that primarily targets the muscles of your upper back, particularly the rhomboids, trapezius, and latissimus dorsi. This exercise can be performed using a cable machine with a high pulley attachment. By positioning yourself in a kneeling position and pulling the cable toward your body, you engage multiple muscle groups to build strength and improve posture. When executed correctly, the Kneeling High Pulley Row activates your core muscles, providing stability and balance throughout the movement. The exercise also strengthens your biceps, rear deltoids, and forearms as secondary muscle groups. Regularly incorporating this exercise into your routine can help alleviate upper back pain, correct rounded shoulders, and enhance overall upper body strength. To reap the maximum benefits from the Kneeling High Pulley Row, it is crucial to maintain proper form. Ensure a straight back, engage your core, and avoid momentum by performing the exercise in a controlled manner. Adjust the weight according to your fitness level, progressively increasing it as you build strength and confidence. Remember, consistency is key when it comes to any exercise routine, so aim to perform this exercise at least twice a week for optimal results. Always listen to your body and prioritize safety during your workouts. Gradually increase the intensity and duration of any exercise, as pushing yourself too hard can lead to strain or injury. By incorporating the Kneeling High Pulley Row into your fitness regimen, you'll be well on your way to a stronger, more sculpted upper back.


  • Start by attaching a straight bar handle to the high pulley of a cable machine.
  • Adjust the weight on the machine to an appropriate level for your fitness level.
  • Kneel down in front of the machine and reach forward to grasp the handle with an overhand grip, slightly wider than shoulder-width apart.
  • Sit back on your heels, engaging your core and keeping your back straight.
  • Exhale and pull the handle towards your lower abdomen, retracting your shoulder blades as you do so.
  • Pause for a moment at the fully contracted position, squeezing your back muscles.
  • Inhale and slowly extend your arms forward, returning to the starting position.
  • Repeat for the recommended number of repetitions.
  • Make sure to maintain proper form throughout the exercise, avoiding excessive swinging or use of momentum.

Tips & Tricks

  • Focus on squeezing your shoulder blades together at the end of the movement to maximize back muscle activation.
  • Maintain a neutral spine throughout the exercise to prevent lower back strain.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Control the movement and avoid using momentum to ensure proper muscle engagement.
  • Vary your grip width (wide, narrow, neutral) to target different parts of your back muscles.
  • Perform the exercise in a slow and controlled manner to fully challenge your muscles.
  • Use an appropriate weight that allows you to maintain proper form and complete the desired number of repetitions.
  • Breathe consistently and avoid holding your breath during the exercise.
  • Include this exercise as part of your overall back training routine to improve strength and muscle development.
  • Ensure that the pulley height is adjusted to align with your chest height to optimize the movement and range of motion.


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