Cable Kneeling Row Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Cable Kneeling Row is a strength exercise that works your abs, traps and spinal erectors.

Cable Kneeling Row is a great moderate move. When done correctly, it can effectively target your .

It requires cable machine to do.

Cable Kneeling Row Cable Kneeling Row
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Abs Traps Spinal Erectors
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Abs Traps Spinal Erectors

How to do Cable Kneeling Row


Put right knee on lower pad (positioned on right side) with foot on other leg slightly out out to side and knee slightly bent. Put right forearm on right side of upper pad and grip handle. Grasp cable stirrup below with left eye. Enable left shoulder to be pushed forward without spinal movement.


Pull stirrup up to side until elbow travels beyond surface of back. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite side.


  • Allow scapula to articulate, but do not rotate torso.

Muscles Worked

The muscles used for cable kneeling row may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for cable kneeling row are:

Primary Muscles

  • Abs
  • Traps
  • Spinal Erectors

Synergyst Muscles

  • Deltoids
  • Lats
  • Rhomboids
  • Infraspinatus
  • Side Deltoids

Frequently Asked Questions

What muscles does Cable Kneeling Row work?
Cable Kneeling Row works abs, traps, spinal erectors.
What is Cable Kneeling Row good for?
Cable Kneeling Row is beneficial for conditioning, to build muscle, to gain weight, to grow and to strengthen. It works the best for , as it works abs, traps, spinal erectors. Cable Kneeling Row is a great strength exercise for men, men over 50, women and women over 50.
Is Cable Kneeling Row a good exercise?
Cable Kneeling Row is a popular strength exercise for abs, traps, spinal erectors.

Training, Progressions and Regressions

Interested in how to improve your Cable Kneeling Row faster?

Cable Kneeling Row Training and Progressions

Standards and Averages

Wonder how do others perform in Cable Kneeling Row and how should you?

Cable Kneeling Row Standards and Averages


Wonder how to work the same muscles with other exercises?

Cable Kneeling Row Alternatives


Wonder how to make Cable Kneeling Row either easier or more challenging?

Cable Kneeling Row Variations

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Type(s) Strength, Compound, Weightlifting
Muscles Worked Abdominals, Trapezius, Deltoids, Latissimus Dorsi, Rhomboids, Erector Spinae, Infraspinatus, Posterior Deltoids
Difficulty Level(s) Moderate
Equipment Cable Machine
Location At Gym
Major Exercise Inverted Row

Muscles Worked

Target muscle(s) Abs, Traps, Spinal Erectors
Synergyst muscle(s) Deltoids, Lats, Rhomboids, Infraspinatus, Side Deltoids

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