Cable Kneeling Row

The cable kneeling row is an exercise that primarily focuses on pulling the elbows backward using the latissimus dorsi. The trapezius and rhomboids assist by pulling the shoulders backward. In appearance, the exercise closely resembles the archer stand shoulder pull. However, the lower elbow position in the kneeling row places greater emphasis on the latissimus dorsi and less emphasis on the shoulder muscles. This lower elbow position uses handles that keep the hands in a neutral position (palms facing inward) instead of the rope, which places them in a pronated position (palms facing downward). This exercise can therefore be better compared with the seated row.

The four smaller muscles in the shoulders, the rotator cuff, assist by stabilizing the shoulder. Depending on the execution, lower-positioned muscles may also assist, such as the erector spinae, glutes, and hamstrings.

Cable kneeling row execution

Select the appropriate weight on the cable machine and make sure the pin is secured. Attach the V-bar to the cable (or two single handles).

Set the cable machine at a height that is approximately at navel height when you kneel on one knee.

Grip the handles and kneel on one knee in front of the cable machine. Position your foot and knee far enough apart (hip- to shoulder-width) for sufficient balance. Make sure you are far enough from the cable machine to maintain tension with your arms extended.

Begin the exercise by pulling the elbows toward and past your sides.

Return the hands to the starting position in a controlled manner by extending the arms.

Cable kneeling row

Primary muscles:

Latissimus dorsi
Deltoid (especially the posterior deltoid)
Trapezius (especially the middle trapezius)
Rhomboids
Biceps brachii, brachialis, and brachioradialis (elbow flexion)
Rotator cuff (supraspinatus, subscapularis, teres major, teres minor)

Cable kneeling row technique

This execution of the exercise primarily targets the latissimus dorsi. Bringing the elbows upward and outward (as with the ‘archer stand shoulder pull’ and ‘face pull’) shifts the emphasis more toward the posterior deltoids. Therefore, keep them as low as possible.

The difference from the seated row is that you can apply less resistance against the weight on the cable machine. In the seated row, you can brace yourself with two legs and feet that are (almost) parallel to the cable. For people who train relatively heavy, the seated row will therefore be a better alternative.

As with the seated rows, the torso can also intentionally move along with the exercise. When the torso moves forward and backward during the exercise, more work is performed by the erector spinae and the lower-body muscles that align the torso with the legs (as during a deadlift), such as the glutes and hamstrings. To isolate the latissimus dorsi as much as possible, keep the torso still and move only from the arms.

At a glance