Kneeling High Pulley Row
The Kneeling High Pulley Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Kneeling High Pulley Row work?
The Kneeling High Pulley Row primarily works the Lats. Secondary muscles include the Biceps, Middle Back, which assist during the movement.
Is the Kneeling High Pulley Row good for beginners?
Yes, the Kneeling High Pulley Row is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Kneeling High Pulley Row?
You need cable to perform the Kneeling High Pulley Row. Most commercial gyms will have this available.
Track Your Progress
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