Kneeling High Pulley Row
How to do the Kneeling High Pulley Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back
Cable
How to do the Kneeling High Pulley Row
- 1
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
- 2
Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
- 3
After pausing briefly, slowly return to the starting position.
Log it, see it on your body.
Every Kneeling High Pulley Row set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Kneeling High Pulley Row fits
The Kneeling High Pulley Row shows up in training built around a specific goal. See how it fits:
More lats exercises
Kneeling High Pulley Row: common questions
What muscles does the Kneeling High Pulley Row work?
The Kneeling High Pulley Row primarily works the Lats. It also recruits the Biceps and Mid Back as supporting muscles.
Is the Kneeling High Pulley Row suitable for beginners?
Yes. The Kneeling High Pulley Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Kneeling High Pulley Row?
To do the Kneeling High Pulley Row you'll need a cable machine.
Is the Kneeling High Pulley Row a compound or isolation exercise?
The Kneeling High Pulley Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Kneeling High Pulley Row with correct form?
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Kneeling High Pulley Row sets, free.
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