Kneeling High Pulley Row
How to do the 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.
How to program the Kneeling High Pulley Row
Sets and reps
As a compound movement, the Kneeling High Pulley Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kneeling High Pulley Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kneeling High Pulley Row work?
The Kneeling High Pulley Row primarily targets the Lats. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the Kneeling High Pulley Row?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Kneeling High Pulley Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
