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Kneeling Cable Row
The Kneeling Cable Row is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 15%, rhomboids 15% and mid traps 15%.
How to do it
- Set a pulley at about chest height when kneeling and attach a rope.
- Kneel tall on a mat facing the pulley, far enough back for straight arms with tension.
- Hold one rope end in each hand with the palms facing each other.
- Row the rope to the lower chest, spreading the hands and driving the elbows back.
- Let the arms straighten slowly while the hips stay extended.
Tips
- Squeeze the glutes to keep the hips from folding.
- Keep the torso vertical, without leaning back.
Common mistakes
- Sitting back on the heels during the pull.
- Arching the lower back to finish the rep.
- Shrugging the shoulders up.
Muscles worked by the Kneeling Cable Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
No seat, more bracing. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Kneeling Cable Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kneeling Cable Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Kneeling Cable Row good for beginners?
Yes. The Kneeling Cable Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kneeling Cable Row?
For example the Standing Cable Row, Half Kneeling Cable Row and Single Arm Cable Row. They train mostly the same muscles.
How do you make the Kneeling Cable Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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