Cable High Row (kneeling rope attachment) exercise animation (Mujer)

Cable High Row (kneeling rope attachment)

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The kneeling cable high row with a rope attachment is a shoulder exercise that targets the rear (posterior) deltoids, with the upper back (rhomboids and mid traps) assisting. Kneeling in front of a high pulley, you row the rope toward your face with your elbows high and flaring out, building rear-shoulder strength and improving posture and pulling balance.

Cómo hacer el Cable High Row (kneeling rope attachment)

  1. 1Set a rope attachment on a high pulley and kneel facing the cable machine, far enough back that the cable stays under tension at the start.
  2. 2Grip one end of the rope in each hand with a neutral (palms-facing) grip and let your arms extend up and forward toward the pulley.
  3. 3Brace your core and keep your torso tall and upright, with your hips stacked over your knees.
  4. 4Pull the rope toward your upper chest and face, driving your elbows high and out to the sides rather than down toward your ribs.
  5. 5Pull the two rope ends apart as you reach the end of the movement, squeezing your rear shoulders and upper back together.
  6. 6Pause briefly at the peak with your hands near your face and your elbows level with or above your shoulders.
  7. 7Lower the rope under control back to the fully extended start position, keeping tension on the cable throughout.
  8. 8Complete your reps, then return the weight to the stack with control.

Consejos de técnica

  • Lead with your elbows, keeping them high and flared so the work stays on the rear deltoids rather than the lats or biceps.
  • Keep your torso tall and still — let the shoulders and upper back do the pulling, not a backward sway of the body.
  • Use a deliberate tempo and a hard squeeze at the back of each rep; rear delts respond better to control than to heavy, swung loads.
  • Spread the rope ends apart near your face to maximize the contraction across both rear shoulders.

Errores comunes

  • Dropping your elbows low and rowing toward your hips, which shifts the load onto the lats and removes tension from the rear delts.
  • Swinging your torso back to heave the weight, which uses momentum instead of the shoulder muscles and strains the lower back.
  • Going too heavy and shortening the range of motion, so you never reach a full squeeze of the rear shoulders and upper back.
  • Letting the weight stack yank your arms forward at the start, losing tension and control between reps.

Preguntas frecuentes

What muscles does the cable high row work?

Performed with high, flared elbows toward the face, it primarily targets the rear (posterior) deltoids, with the upper back — rhomboids and mid traps — assisting to retract the shoulder blades.

Why kneel instead of stand for this row?

Kneeling fixes your lower body and limits the urge to sway or use leg drive, so the rear shoulders and upper back have to move the weight through a clean, controlled range.

How is this different from a regular cable row?

A standard cable row keeps the elbows low and pulls to the waist for the lats. This high row drives the elbows up and out toward the face, shifting emphasis onto the rear deltoids.

How many sets and reps should I do?

Because the rear delts are a smaller muscle, a moderate-to-light load for 3–4 sets of 12–20 controlled reps with a firm squeeze tends to work best.

Is the kneeling cable high row good for beginners?

Yes. The cable provides smooth, constant tension and the kneeling position keeps your form honest, making it a beginner-friendly way to train the rear shoulders and improve posture.

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