Exercise guide
Cable High Row Kneeling, Rope Attachment
- Beginner
- Compound
- Rep-based
- Back
The kneeling cable high row targets the upper back, rear deltoids, and lats, utilizing a high-to-low pulling angle to maximize muscle fiber recruitment in the traps and rhomboids. The kneeling position stabilizes the lower body, allowing for better isolation of the upper back muscles and a deeper stretch.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the highest position and attach the rope handle.
- Kneel on both knees facing the machine, approximately 2-3 feet away.
- Grasp the rope ends with a neutral grip (palms facing each other) and arms fully extended.
- Sit back slightly on your heels or maintain a tall kneeling position with a slight forward lean from the hips to align with the cable path.
How to do it
- Exhale as you pull the rope toward your upper chest, pulling the ends of the rope apart as they approach your body.
- Drive your elbows back and slightly downward, focusing on squeezing your shoulder blades together at the peak of the movement.
- Inhale as you slowly return the weight to the starting position, allowing the cable to pull your shoulders forward slightly for a full lat stretch.
- Maintain a controlled tempo, taking 2 seconds to pull and 2-3 seconds to return.
Form checklist
- Keep your chest lifted and avoid rounding your upper back.
- Depress your shoulders; do not let them shrug up toward your ears during the pull.
- Ensure your core is braced to prevent your lower back from arching excessively.
- Lead the movement with your elbows rather than pulling solely with your hands.
Pro tips
- At the end of the concentric phase, actively try to 'tear the rope apart' to maximize engagement of the rear deltoids and middle traps.
- Focus on the mind-muscle connection by imagining your hands are just hooks and the force is coming from your elbows.
Make it harder
- Incorporate a 3-second isometric hold at the point of maximum contraction to increase time under tension.
- Perform the exercise from a tall kneeling position (hips fully extended) to significantly increase the demand on your core stability.
Frequently asked
- What muscles does the cable high row kneeling, rope attachment work?
- The cable high row kneeling, rope attachment primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the cable high row kneeling, rope attachment?
- The cable high row kneeling, rope attachment uses cable and rope.
- Is the cable high row kneeling, rope attachment good for beginners?
- Yes. The cable high row kneeling, rope attachment is a beginner-friendly movement and a strong foundation to build on.