Kneeling Cable Row

A cable row performed from a tall kneeling position, eliminating hip drive and keeping tension on the upper back throughout.

How to do it

1. Set a cable pulley to about chest height and attach a rope or double-D handle.
2. Kneel upright facing the stack far enough back that the weight stack doesn't bottom out.
3. Grab the handle with both hands and hold it out in front at chest height.
4. Row the handle to the sternum by driving the elbows back and squeezing the shoulder blades together.
5. Return under control to the stretched starting position.
6. Repeat for the recommended number of repetitions.

Tips

• Stay tall — no leaning back to finish the rep.
• The tall-kneeling stance forces the core to resist rotation on every pull.

Muscles

Primary: Lats

Secondary: Biceps, Rear deltoid, Rhomboids, Traps