Kneeling High Pulley Row

Kneeling High Pulley Row is a strength - high-angle pull toward the upper chest exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius
Exercise type: Strength - high-angle pull toward the upper chest

Exercise technique

Attachment
Attach a rope to an overhead pulley.
Position
Kneel about an arm's length from the tower.
Start
Hold the rope with both hands and extend your arms toward the cable.
Torso
Stack your ribs over your pelvis.
Pull
Open the elbows sideways and bring the rope to your upper chest.
Top
Retract your shoulder blades and pause briefly.
Return
Slowly extend your arms and let the shoulders move forward under control.

Key technique points

Keep the rope away from your face.
Move both elbows evenly.
Do not slide your hips backward.
Do not throw your chest backward.
Aim for the upper-chest line.
Maintain cable tension.

Common mistakes

Leaning through the lower back

Do not throw your whole torso backward to lower the load.

Tucking the elbows

Do not turn the high wide upper-chest pull into a narrow lat pulldown.

Pulling toward the face

Do not bring the handle near your head without control.

Sitting onto the heels

Do not finish by reducing kneeling torso height.

Shrugging

Do not elevate the shoulders instead of bringing the shoulder blades together.

Releasing forward

Do not let the load jerk the arms forward.

Frequently asked questions