Kneeling High Pulley Row

A beginner strength exercise for the lats, done with a cable.

Kneeling High Pulley Row: finishing position

Main muscles: Lats
Also works: Biceps and Upper back
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Pull

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kneeling High Pulley Row

Questions

What muscles does the Kneeling High Pulley Row work?

Mainly the lats, with the biceps and upper back helping.

Is the Kneeling High Pulley Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Kneeling High Pulley Row?

Good alternatives that train the lats: Close-Grip Front Lat Pulldown, Kneeling Single-Arm High Pulley Row, One Arm Lat Pulldown or Shotgun Row.

How many sets and reps of the Kneeling High Pulley Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).