Kneeling Cable High Row
Back · Cable · Beginner
How to do it
- Attach a straight bar to a high cable pulley.
- Kneel facing the machine and grasp the bar with an overhand grip, hands about shoulder-width apart.
- Sit back on your heels with your torso tall, arms extended overhead, and core braced.
- Pull the bar toward your upper chest by driving your elbows down and back.
- Pause while squeezing your upper back, then return the bar overhead under control.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Upper Back
Secondary: Biceps, Shoulders
Is your Kneeling Cable High Row good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 44 kg |
| Novice | 52.5 kg |
| Intermediate | 61 kg |
| Advanced | 72 kg |
| Expert | 83 kg |
| Veteran | 95 kg |
| Elite | 107 kg |
| Master | 120.5 kg |
| Apex | 134 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Kneeling Cable High Row.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Kneeling Cable High Row rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your upper back.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Kneeling Cable High Row FAQ
What muscles does the Kneeling Cable High Row work?
The primary target is upper back. It also involves biceps, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Kneeling Cable High Row?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Kneeling Cable High Row strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
