GymPlan AIKneeling High Pulley Row
Kneeling High Pulley Row is a beginner compound cable exercise that mainly works your lats, with help from your biceps and upper back.
How to do the kneeling high pulley row
- 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.
- Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
- After pausing briefly, slowly return to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialKneeling High Pulley Row alternatives
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What muscles does the kneeling high pulley row work?
It mainly works your lats; your biceps and upper back assist.
How many sets and reps of kneeling high pulley row should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the kneeling high pulley row good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.