Cable High Row (kneeling)
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The kneeling cable high row is an upper-back pulling exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with help from the rear delts and the brachialis and brachioradialis of the forearm. Pulling from a high anchor in a kneeling position keeps constant cable tension on the back and is a controlled way to build mid-back thickness and rotator-cuff strength.
Cable High Row (kneeling): So führst du sie aus
- 1Set the cable pulley to a high position above head height and attach a straight or rope handle.
- 2Kneel on the floor facing the machine, far enough back that your arms reach up to the handle with the weight stack lifted.
- 3Grip the handle with both hands and brace your core, keeping your torso upright and a slight, natural arch in your lower back.
- 4Pull the handle down and back toward your upper chest, leading with your elbows and driving them down and behind you.
- 5Squeeze your shoulder blades down and together at the bottom of the pull, keeping your wrists straight.
- 6Pause briefly with the handle near your collarbones, feeling the contraction across your mid-back.
- 7Extend your arms back up under control, letting your shoulder blades travel forward without losing core tension.
- 8Complete your reps, then return the weight stack to the start with control.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the lats and mid-traps do the work instead of the biceps.
- Keep your torso upright and avoid rocking back to heave the weight — let the back muscles move the load.
- Drive your shoulder blades down and together at the bottom to fully engage the lower and middle trapezius.
- Use a controlled tempo on the way up to keep constant tension on the back through the full range.
- Brace your core and squeeze your glutes to lock your kneeling base in place throughout the set.
Häufige Fehler
- Rocking the torso backward to swing the weight down, which shifts the load off the back and strains the lower back.
- Pulling with the arms and shrugging the shoulders up, which turns it into a biceps and upper-trap exercise and reduces lat involvement.
- Letting the shoulders round forward and the chest collapse at the top, which loses the stretch and tension on the lats.
- Using too much weight and cutting the range short, so the shoulder blades never fully retract and the mid-back is undertrained.
- Bending the wrists under load, which puts unnecessary strain on the forearms and weakens the pull.
Häufig gestellte Fragen
What muscles does the kneeling cable high row work?
It targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear delts and the brachialis and brachioradialis of the forearm assisting the pull.
Why do the cable high row from a kneeling position?
Kneeling lowers your center of gravity and limits the ability to use your legs or lean back to cheat the weight, so the back muscles do the work and the movement stays strict.
Is the kneeling cable high row good for beginners?
Yes. The cable provides smooth, constant resistance and the kneeling stance is stable, making it an accessible way to learn upper-back pulling and shoulder-blade control with lighter loads.
How many sets and reps should I do?
For back development, 3–4 sets of 10–15 reps with a controlled tempo works well. Choose a weight that lets you fully retract your shoulder blades on every rep.
Where should I feel the kneeling cable high row?
You should feel it across the mid- and upper-back — the lats and the area between and below the shoulder blades. If you mostly feel your biceps, lead with your elbows and lighten the load.
